11-14-17

11-14-17

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

8Mins

-5 Pass Thrus

-30sec Dead Hang Stretch

-30sec HS Hold

-10 Strict Presses

-30 Straight Arm Jumping Jacks


STRENGTH

EMOM-every 2mins for 10mins

-7 Strict Presses

*Aim to build up heavier than 3 weeks ago on the sets of 8 and try to build throughout the 5 sets.


WOD

For Time:

-400M Run

-then-

5 Rounds

-6 C2B Pull-Ups (+3 Bar MU)

-9 Slam Balls (60/40) (+80/70-60/50)

-12 V-Sit Ups (+GHD Sit Ups)

-then-

-400M Run

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