STRENGTH
Back Squat, 3 Reps every 2 Minutes for 5 sets
*Start at moderate weight and build as you are able to each set. Build to a heavy set of 3 for the day.
WOD
Level 1
AMRAP 8:
- Wall Ball (14/6) x 3
- Burpee Box Step Up (18/12) x 3
- Wall Ball x 6
- Burpee Box Step Up x 6
- Wall Ball x 9
- Burpee Box Step Up x 9
- and so on…
Level 2
AMRAP 8:
- Wall Ball (20/14) x 3
- Burpee Box Jump (24/20) x 3
- Wall Ball x 6
- Burpee Box Jump x 6
- Wall Ball x 9
- Burpee Box Jump x 9
- and so on…
Continue the pattern until 8 minutes is up. Record total number of reps completed after the time cap.
CASH OUT
Tabata Plank (add weight using plates if possible)
ANNOUNCEMENTS
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125# BS
WOD: 85 reps (6 inch box jump)
235#
119
172#
116