MONDAY 8/15/16

 

REMINDERS:
* BOX WARS THIS SATURDAY 8/20. @ 7 AM.

*MONDAY 8/15 @ 7 PM
MEETING for GARDEN ISLAND BOX WARS ALL VOLUNTEERS that can make it, if you cant let us know will arrange another day and time or fill you in.

* WEDNESDAY 8/17 DEADLINE REGISTRATION WILL BE CLOSED.

WARM UP
ROW 200 m
3X
10 AIR SQUATS
10 BURPEE
10 STEP UPS
10 Ring Rows

STRENGTH
BACKSQUATS
1×4 at 60%
1×4 at 70%
1×4 at 75%
1×4 at 85%

WOD FOR TIME
30 CALS ROW
40 WALLBALLS 20/14
30 BOX JUMPS 24″/20″
20 HSPU
10C2B
TIME CAP 17 MIN

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