Box Brief:  Save the date, call a babysitter, get your birthday party outfits ready because SciCoh is turning 3 and we we want YOU to come and celebrate! This Friday, November 3rd, the 4:45PM class will be a “Roulette” style WOD, meaning you never know what O’Shea will throw your way. Here is a hint…11/2/14. After, please stay and celebrate with your SciCoh Family. BYOB and BYOS (snacks). Let us know if you will be there!


Gymnastics Skill Work

Odd: 5-7 Strict Pull Ups (weighted or negatives)
Even: :40 V-Ups


For time:
50 Sit-ups
40 Goblet Squats (70/53)
30 Burpees to 6″ Target
40 Sit-ups
30 Goblet Squats
20 Burpees to 6″ Target
30 Sit-ups
20 Goblet Squats
10 Burpees to 6″ Target