Time to Party. Please RSVP to our 2120 evite for our Holiday party coming up this Saturday. Bring a friend or family member and show them what the hype is all about! WU: DFM in the am/CDR pm WOD: 15 minutes of work. 10 OHS or 20 squat 2/4 or 10 pull ups 20 DU… Read More »
WU: yea C. AA WOD: Tabata this: Push ups- on feet for rest time. Squats (rx=hold bottom for rest 10sec) Hollow rocks – on feet for rest time.(when form gets rotten, go to star plank) The Saggy burpee! OFFRT! STRENGTH: Press 8×3 @85% :60 – change grip location every set.
WU: COACH’S BREIF on movements below: Then send them. WOD: Not for time 800 m run 50 mt climbers 20 hollow rocks 15 strict push ups 30 squats 400m run 100 bicycle SU (1-fers) 1 minute starfish plank hold 15 strict push ups 30 squats Run 200 m 4X10 bb OHS (hands 1” closer than… Read More »