Thursday, 9-6-18
Partner Row
2000m
22 min to Complete
4×10 Arnold Press
3x1min Hollow Body Hold
4×8 lat shoulder raises
4×20 DB Shrugs
4×10 front shoulder raises
3 RFT
400m Run
20 OHS 115/85
15 min Cap
Partner Row
2000m
22 min to Complete
4×10 Arnold Press
3x1min Hollow Body Hold
4×8 lat shoulder raises
4×20 DB Shrugs
4×10 front shoulder raises
3 RFT
400m Run
20 OHS 115/85
15 min Cap
Strength/Skill – Snatch Grip Deadlift find your 3RM 21-15-9 Reps for time: Front Squats (185/133) Ring Dips
9-5-11 LABOR DAY. HOURS ARE AS FOLLOWS. TWO CLASSES 6AM – 7AM AND 7AM – 8AM SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM,…
Check your Email for Today’s WOD.
DON’T FORGET TO VOTE TODAY!!! Strength 3 sec Pause Back Squats 8 min EMOM 3 @60%-70% 12 Min AMRAP 6 Pull Ups 9 T2B 12 Front Squats 95/65
REMINDER: Tuesday 9:15 am free yoga class! STRENGTH/SKILL EMOTM for 6 Minutes, AMRAP on the 7th Minute 3 Presses – 83/125 METCON AMRAP 7 Minutes 5 Squat Clean – 103/155 7 Toes to Bar 10 Chest and Chin to the Deck Push-ups *You must get at least 3 Rounds to Rx*
With a Partner Complete: 16 Rds- 30 D/U 15 C2B 15 T2B 10 DB Snatch 45/30 10 KBS 70/53