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DISCOVER
THE SPORT OF FITNESS

Tuesday September 16th

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Warm Up 5 Strict Pull ups 15 Hollow Rocks 5 Strict Pull ups 15 Weighted Sit ups 4 rounds NFT Strength Straight Leg Dead Lifts Moderate weight 5,5,5,5,5increase load as possible WOD 25 Double Unders 15 Jumping Lunges 10 KB Swings 53/35 5 Squat Cleans 115/85 AMRAP 15 Min

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Monday September 15th

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Warm Up Stretch Then 20 Squats 20 Flutter Kicks (4count)200 M run 3rds  NFT Strength Back Squats 3,3,3,3,3 Work at 80 to 90% of Max WOD 7 OHS 95/55 7 Burpee Box Jumps7 Rounds for time

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Friday September 12th

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Warm Up Stretching and Mobility Open Gym Format Make up a WOD Create your own WODWork on your weakness! Today is your day!

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Thursday September 11th 2014

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Today we remember!   2001m Row or 2001m Run (1.25 miles) 11 Box Jumps 30/ 24 11 Thrusters 135/ 95# 11 Burpee Pull-ups 11 Power Cleans 185/ 115 11 HSPUs 11 KB Swings 70/53 11 Toes to Bar 11 Deadlifts 185/115 11 Push Jerks 135/95 2001m Row  or 2001m Run (1.25 miles) For Time

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Wednesday September 10th

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Warm Up Dynamic Stretching Strength Dead Lifts work  12 min to find your 3 rep max WOD 5 Dead Lifts 225/155 5 Slam Ball (even) 5 Burpees (Odd) 10 Min EMOM

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