Wednesday 8-22-18

Due to the Hurricane/storm we are modifying Wednesday schedule and cancelling thursdsy/sat classes 

Spend this time preparing for this storm to keep you,  your home & loved ones safe.  

Cancelled Classes: 11:00 , 4:30 & 5:30 Pm  (Wednesday 8/22/18)

NO CLASSES THURSDAY- thru SATURDAY 

Warm up

1x 400

Then 2-3x 

10 leg swings 

10 Airsquats

10 Russian twist 

10 Hallow Rocks

20 sec couch stretch each leg

20 sec shoulder stretch each arm 

STRENGTH

Back Squats

3 x(70%)

1 x (80%)

1 x(85%)

1 x (88%)

 

WOD

For time:

21 Front squats  75/115

400 m run

18 Front squats 75/115

400 m run

15 Front squats 75/115

400 m run

12 Front squats 75/115

400 m run

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