29 July 2015

NEWS/ANNOUNCEMENTS:

Schedule.

Thursday, 30 July:  Please note the Thursday, 9:30 a.m. class will be canceled this week.  We apologize for the inconvenience and appreciate your understanding.

Saturday, 1 August:  We will be running the annual 31 Heroes WOD this Saturday in place of our Warrior WOD and Regular Group Classes (10:30 and 11:30 a.m. class).  This is a Partner WOD AMRAP of 31 Minutes.  We will begin running heats at 9:15 a.m. on Saturday and will run four heats.  All are welcome to participate.  If you want to donate to the 31 Heroes Project or read more about it you can do so via the Registration Link.

 

STRENGTH: 

Back Squat

3/3/3+ @ 70/80/90%

Accessory Work:  5 x 10 Goblet Squats

 

WOD:

5 x Press Complex

400m Run

4 x Press Complex

400m Run

3 x Press Complex

400m Run

1 Press Complex:  1 Strict Press + 2 Push Press + 3 Push Jerk 1

(A:  135/95; Rx: 115/75; S: 95/65)

 

CORE:

25 Ab Wheel Roll Outs

 

 

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