Friday 7.10.2015

Class Times: 5:30am,7:30am, 9:00am (Ladies class), Noon, 4:00pm, 5:30pm, 6:30pm

Warm-Up:

2 Rounds of:

250 m Row

10 Sit ups

Strength:

Back Squats

4 x 5 @ 75% 1RM

WOD:

15 min AMRAP of:

50 Double Unders

20 KB Swings 53/35#

10 Thrusters 95/65#

Warm Down:

3 x 20sec GHD Superman Holds