Friday Workout: HS Work, Run, DL, Box Jump

1. BBQ Exchange Lunch and Corn Maze this Sunday! RSVP Here

2. Please take 5-10 minutes to complete our survey at the link here so we can continue to improve your experience in the gym: Survey

Thanks in advance!

SKILL/STRENGTH

3 Sets:

• A1: L-Seated Dumbbell Press x 10
• A2: Handstand Hold (belly to wall) x 30-60 seconds
• A3: Band Pull Apart (red band) x 10-20

Notes: Movements are supersets.  Rest about 30 seconds between movements, and 1 minute before starting subsequent set.  Sub Front Leaning Rest for HS Hold (A2) if necessary.

WOD

Level 1

For Time:

• Run x 100m
• Slam Ball x 15
• Box Step Up x 15
• Run x 200m
• Slam Ball x 12
• Box Step Up x 12
• Run x 250m
• Slam Ball x 9
• Box Step Up x 9
• Run x 200m
• Slam Ball x 6
• Box Step Up x 6
• Run x 100m

Level 2

For Time:

• Run x 100m
• Deadlift (225/155) x 15
• Box Jump Over (24/20) x 15
• Run x 200m
• Deadlift x 12
• Box Jump Over x 12
• Run x 400m
• Deadlift x 9
• Box Jump Over x 9
• Run x 200m
• Deadlift x 6
• Box Jump Over x 6
• Run x 100m

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

1. October 16 at 12:30pm: Lunch at BBQ Exchange and Corn Maze!
2. October 22 at 9am: UPLIFT final class celebration and brunch (women only)
3. October 23 at 12:30pm: Yoga for recovery at the gym
4. October 29: Halloween Bar Crawl