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

2 thoughts on “Friday Workout: SP and 30-20-10

  1. No SP – shoulder mob.
    WOD: FS @ 95, Push ups; 7:23

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