Wednesday 9/21/16

Strength- Deadlift 5x3 @ 80% 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 80% of your 1RM.
D) If sets 2-4 were too easy you should complete set 5 @ 85% instead of 80%

 

WOD

14 Minute AMRAP:

4 Wall Climbs

8 KB Swings (70/53#)

12 Pass-Through

 

*Charity Event- Saturday October 1st @ 9 am

~Make sure you invite a friend/family/co-worker/etc…

-$20 each person you bring

-100% of the proceeds goes to the Red Corner Benefit to support a child battling cancer

 

 

 * 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 20, 2016 .