11-20-17

11-20-17

REMINDER FOR THIS WEEKS SCHEDULE!

WEDNESDAY-NORMAL HOURS

THURSDAY-CLOSED

FRIDAY- ONLY A 10AM/12PM CLASS

SATURDAY- 9AM CLASS

***WE WILL HAVE OUR CANNED GOODS DONATION BOX AT THE GYM TODAY FOR THE LAST DAY….THIS WILL BE YOUR LAST CHANCE TO GET THEM IN!


WARM-UP

3min Row or Bike

50′ Alternating Deep Lunge

100′ Alternating High Kicks


STRENGTH

3 Sets

1) DB Bulgarian Split Squats- 8 reps

2) Tempo Stiff Legged Deadlifts (3secs going down) – 10 reps

*Last week of this couplet, go with the toughest weights but maintain the same form as the last 2 weeks.


WOD

FOR TIME:

400M Run

21- Backsquats from the rack (135/95) (+185/135)

21- Hand Release Burpees

300M Run

15- BackSquats from the rack (155/115)(+205/155)

15- Hand Release Burpees

200M Run

9- Backsquats from the rack (185/135) (+225/175)

9- Hand Release Burpees

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