11-13-17

11-13-17

REMINDER!!!

-OUR CANNED/NON-PERISHABLE FOODS DRIVE WILL

GO UNTIL FRIDAY THE 17TH AT CLOSE OF BUSINESS!

_______________

-FRIDAY WE WILL ALSO BE HAVING OUR POT-LUCK/HAPPY HOUR DINNER T 530PM!

***NO 530/630PM CLASS***


WARM-UP

2 sets (10min cap)

50′ Alternating Deep Lunges

10 Air Squats

50′ Alternating High Kicks

10 Air Squats

-then-

300M Jog


STRENGTH

3 SETS

1) DB Bulgarian Split Squats- 10 reps

2) Tempo Stiff Legged Deadlifts- 12 reps

*Go heavier than last week! Same tempo as last week- 3secs going down!

*Stick to the same progressions if you cant do the above as last week, make sure to take your time and dont get sloppy!


WOD

10min Amrap

3-6-9-12….Continue in 3’s

-Front Squats (115/80) (+135/95)

-Burpee Facing Bar

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