Friday, October 7, 2016

Posted by on Oct 7, 2016 in WOD | Comments Off on Friday, October 7, 2016

Long Weekend Hours

  • Saturday 9am
  • Sunday – Based on registrations. Family time for everyone. Registrations for session are mandatory by Saturday evening
  • Monday – 9am only

PreWOD – 3 Rounds

  • 50 Double Unders/Singles
  • 10 Overhead Squats – Empty bar. Do not drop
  • 15 Push Ups

Strength – Strict Press 5x5x1@60%

WOD. 

For Time: 4 Rounds (12 min cap)

  • 200m Run
  • 12 Bar Facing Burpees
  • 12 Shoulder To Overhead 95/65 135/95