Tomorrow (Wednesday) is Bring A Friend Day! Bring a friend to any class on the schedule for a fun team workout. Please register for classes in advance (this applies to everyone working out this day) on our Front Desk site HERE. Thanks!
STRENGTH
5 sets of 3 Strict Deficit Handstand Push-up
or
5 sets of 3-5 Dumbbell L-Seated Press, as heavy as possible
*If doing strict deficit, record deficit. Scale to no deficit if needed, but keep strict if possible
WOD
Level 1
3 Rounds for Time:
- Push Press x 10
- Lunge x 20 (10/side)
- Jump Rope Single x 100 or Single x 50 + 5 Burpees
Level 2
5 Rounds for Time:
- Shoulder to Overhead (135/95) x 10
- Lunge x 20 (10/side)
- Double Under x 50
CASH OUT
Hip Stretch, trainers choice
ANNOUNCEMENTS
See our Facebook Events page for up-to-date info on what’s going on!
8:41
25# db
17:15rx
4” deficit hspu work
8:46 rx
11:23
10:22
Power snatch up to 200, snatch pull up to 240, snatch deadlift up to 275
WOD: did every 3 minutes for 5 sets – all the same but did front rack lunges at 135# (ouch). Rounds ranged from 1:25-1:50
strict HSPU’s
WOD- 13:04 w/ 75#