Friday Workout: SP and 30-20-10

STRENGTH

Shoulder Press, 4-6 x 5 sets, building each set

WOD

Level 1

20-15-10 Reps of Each for Time:

• Dumbbell weighted lunge
• Burpee Box Step Up
• Ring Row

Level 2

30-20-10 Reps of Each for Time:

• Front Rack Lunge (115/85)
• Burpee Box Jump (24/20)
• Pull-up

*Each lunge counts as one rep (i.e. 15/leg, 10/leg, 5/leg)

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

3. September 20: Sunday Funday Park WOD!

4. September 26: Field Day Fun and Campout

5. September 27: Fall 2015 Nutrition Challenge Kick-off