Tuesday, August 19, 2014
Hopefully you are remembering to save the date of September 6th for our 4th Anniversary. We'll be posting more info soon. If you missed the Spartan Super this weekend don't worry, training begins for the Spartan Beast (October 25th) on Monday.
Yesterday's 9:00 a.m. after taking on the WOD. Arm/Leg Swings
2 rounds of:
10 Banded Dislocates
10 Banded OHS
Even: 2 OHS with :08 count to the bottom
Odd: Plank Hold for :45 (2nd and 4th set = left / right)
30 Deadlifts 185/123#
20 Burpees over Box 20”
Rx+ = 225/153# and 24/20” box
7 sets of ?, :60 rest between sets
Pick a number (even if it is one) and complete all 7 sets at that number. Each week we'll add a rep until we get to 10 reps for 7 sets with :60 rest between sets.
50ft Unbroken Front Rack Walking Lunge - it’s ok to pause. a broken set is defined as dropping the bar.
Posted on Mon, August 18, 2014