August 26, 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:

Coach's Choice

STRENGTH:

Box squats

3X10 Bench Press

Between sets

4 rope pulls or 1-2 climbs

METCON:

PARTNER WOD

3 Rounds

20 Push Ups

100 Double Unders

50 Sit Ups 

20 Burpees

ACCESSORY:

Stretches

Scorpion

Sphinx

Cobra

Calf 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

3X10 Bench Press

Between sets

4 rope pulls or 1-2 climbs

METCON:

PARTNER WOD

3 Rounds

20 Push Ups

100 Double Unders or 200 Singles

50 Sit Ups 

20 Burpees

ACCESSORY:

Stretches

Scorpion

Sphinx

Cobra

Calf 

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