Wednesday 10/19/16

Strength- Deadlift 5x3 @ 85% of your 1RM

A) Warm up before the 5x5

*5-10 reps very light
B) Set 1 can be light but this should not be a warm up.

C) Sets 2 - 5 should be at 85% of your 1RM.
D) If sets 2-4 were too easy you should complete set 5 @ 90% instead of 85%

 

WOD

 

For Time:

 

12-9-6

Burpee-Over-Bar

Box Jumps (30/24”)

 

Immediately go into:

 

21-15-9

Power Cleans (95/63#)

T2B

 

 

Saturday, October 29th @ 9am

*Costume Halloween WOD

~ Followed by with The Bannan Fall Festival @ NOON

 

Saturday, November 5th @ 9am is our monthly Charity Event

*$20 per guest

*100 % of proceed goes directly to charity

 

Friday, November 11th @ 6:30pm

*Ladies Night WOD AND WINE!

 

 

 

 

 

 

 

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Posted on October 18, 2016 .