Wednesday, 9.26.2018 

Class Times: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Open Gym Times: 8:00-10:00am , 3:00-4:00pm, 5:00-5:30pm , 6:30-7:30pm

WARM UP
3 Rounds-
8 Ring Rows
8 Push Ups
:20 Hand Stand Hold

MOBILITY
Chest/Pec
Shoulders
Ankles

STRENGTH
‘DB Bro Sesh’
A) 4x 8/8 DB Bench Press
B) 4x 8/8 Seated DB OH Press
C) 4x 8/8 DB/KB Row
-heavy as possible, rest 1 minute between sets

CONDITIONING
Open Workout 12.5
7 min AMRAP-
3 Thrusters 100/65#
3 Chest 2 Bar Pull-Ups
6 Thrusters
6 Chest 2 Bar Pull-Ups
9 Thrusters
9 Chest 2 Bar Pull-ups
If you complete the round of 9, complete a round of 12, then go onto 15, etc.

ACCESSORY
5 minutes to work on a skill:
Double Unders
HandStand Pushups
Toes 2 Bar
Pull-Ups/Muscle Ups