Friday 9/16/16

Dynamic Warm up

2 Rounds:

5 Wall balls

10 Burpees

20 PVC pipe pass through

 

WOD

 

From 0:00-3:00

10 OH Squats (95/65#)

10 Box Jumps

 

From 3:00-6:00

12 OH Squats (95/65#)

12 Box Jumps

 

From 6:00-9:00

14 OH Squats (95/65#)

14 Box Jumps

 

·      Increase 1 rep for each movement using 3 minutes to complete all reps until you fall off the 3 minute time cap

·      Keep going until you cannot complete the reps in the appropriate amount of time

 

 

*GIRLS ON GIRLS THIS SUNDAY! COME OUT AND SUPPORT THE LADIES!

* NUTRITION CHALLENGE! Now thru October 4th!

~Pick up your packets at the gym

* We will be having a “Bring-A- Friend” Charity Event the First Saturday of each Month. All donations will go to a different charity each month. $20’s a friend. 

Posted on September 15, 2016 .