August 19, 2016

Friday

ANNOUNCEMENT: 

  • Bring in a friend for free for the rest of August.  If they join, you get $10 your membership for a WHOLE YEAR!!!

RX PROGRAM

WARM UP:

Med Ball Warm Up

STRENGTH:

Bench-Floor

5x5 @70%

8 Banded walks between sets

METCON:

PARTNER WOD

Buy in 25 Burpee Pull ups Ea

Partner holds plank

100 Russian KBS @70/53

Partner hangs from bar

100 Power Cleans 95/65

Partner holds plate OH 45/25

Buy out 25 Burpee Pull ups ea

Partner holds plank

ACCESSORY:

Stretches

Scorpion

Banded Shoulder

Straddle

Sphinx


MODWOD PROGRAM

WARM UP:

Med Ball Warm Up

STRENGTH:

Bench-Floor

5x5 @70%

8 Banded walks between sets

METCON:

PARTNER WOD

Buy in 25 Burpee Pull ups Ea

Partner holds plank

100 Russian KBS @70/53

Partner hangs from bar

100 Power Cleans 95/65

Partner holds plate OH 45/25

Buy out 25 Burpee Pull ups ea

Partner holds plank

ACCESSORY:

Stretches

Scorpion

Banded Shoulder

Straddle

Sphinx

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