Don’t Forget In-House Comp on Saturday arrival time 8am for 8:30 briefing!!! There will be no normal classes running on Saturday!
We have two work outs for today team……
If you are NOT in the in house comp do Strength and WOD 1 or if you want to train today and your competing Saturday do WOD 2
Strength
- 3RM Deadlift
- 8 AB Roll Out between sets
WOD
- 21 Deadlifts
- 25 Wall Balls
- 21 HSPU
- 25 Wall Balls
- 15 Deadlifts
- 25 Wall Balls
- 15 HSPU
- 25 Wall balls
- 9 Deadlifts
- 25 Wall Balls
- 9 HSPU
- 25 Wall Balls
If you are in the In house Comp
Strength
- Will be Skill and Mobility (Spend 15 – 20mins to Limber up). Foam Roll, Static/Dynamic Stretching and Mobility. Spend 90-120 Secs minimum when doing this
WOD
1/2 Jerry
- 800m Run
- 1000m Row
- 800m Run
Results (click here)