Wednesday, June 11, 2014

Remember to stay hydrated.  Once you're thirsty it is too late.

If you didn't see the post on FB, this Friday we'll be watching 21 Jump Street and then head over to the Plaza Theaters to hit the 9:00 p.m. showing of 22 Jump Street. For more info contact Billy on FB!!
9:00 a.m. class happy to be hitting the rower!!

Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Shoulder Dislocates
10 Wall Squats
10 Good Mornings
10-20 DU's or 30-50 SU's

MOD
Strength
Front Squat (18:00 CAP)
3-3-3-3-max reps
(same weight across all sets. 4 sets of 3 reps and one set of max reps, record your weight and max # of reps)
This is our second week at this rep scheme so add 5-10# over last week depending on how easy they were.

WOD
Conditioning
For Time:
Run 800m
100 DU’s (3x SU’s)
Run 800m
Scale runs and jump rope as needed
Rx+ = Run with a Sandbag or other weighted object
Extra work is 3 sets of 5 Tire Flips as quickly as possible. Rest 1:00 between sets
Flip the Tire, jump thru the middle to the other side and flip it back = 1
Too easy? Do a Burpee before and after each flip

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