FRIDAY, JULY 14, 2017

 

NEW 8AM CLASS BEGINS THIS WEEK РEvery weekday, 8am WOD

calendar-july-2017-2

 

 

 

 

 

 

 

 

 

 

 

 

STRENGTH: Deadlift

Establish a 3 rep max

 

WOD: 12 Minute AMRAP

Max Rep Bench Press (135/95)

10 GHD Sit-Ups

200m Run

*Score is total Bench Press reps

Spirit of the WOD РMake sure to choose a Bench Press weight that will allow for 10+ reps per set. Make sure to move deliberately from movement to movement after the Bench Press, with no extra rest taken within the 12 Minutes.

 

AFTER PARTY: 3 x 10 Reverse Grip Barbell Curls

 

***404 MISSFITS @ 10AM***

Begin with 800m Run, then…

21-15-9 of the following* –

Box Jump Overs (20″)

Dumbbell Rows (20#)

Burpees

*Complete 600m, 400m & 200m Runs after each successive round

 

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