Friday, September 18, 2015

Remember our Anniversary Party is this Saturday from 12-3!!

Make sure you sign up!! Once we are full it is too late!! 
This is for the Beginner and Intermediate athlete!!
Arm/Leg Swings
2 Rounds of:
200m Run
10 Good Mornings (empty bar)
10 Wallballs (light)
15 Ab-mat Sit-ups

MOD
Deadlifts
3-3-3-3-max reps
4 sets of 3 reps across, 5th set of Max reps

WOD
Conditioning
4 RFT of:
5 Power Cleans 155/103#
25 Wall Balls 20/14#
400m Run
RX+ = 185/123#

PMOD
With the remainder of class time work on a skill/strength

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