FUNday

In TEAMs of 2...

AMRAP in 20min of:

 10 Bench Press (135/65)

 10 Goblet Squats (70/53)

 20 Russian Twist (45/25)

 10 KB Swings (70/53)

 10 Ring Dips 

*TEAM Members rotate after each movement

Thursday

3 Rounds for TIME:

  200m RUN

  10 Pull-UPs

  10 Power Cleans 

  10 Push Press 

RX= 95/65

Wednesday

AMRAP in 20min:

  200m RUN

  20 P2OH (45/25)

  10 Burpees 2 Plate

  20 Hollow Rocks

The Humility and Ferocity of Roy Halladay

Tuesday

Bench Program (use your new 1RM)

Back Squat: 4-4-4-4

Monday

21-15-9 reps for TIME of:

  Wallballs

  Toes-2-Bar

  HR Push-UPs

“To me there are three things everyone should do every day. Number one is laugh. Number two is think -- spend some time in thought. Number three, you should have your emotions move you to tears. If you laugh, think and cry, that's a heck of a day.” 

                                            ~Coach Jim Valvano

Thank You!

Veterans...

We owe our country and a large portion of our way of life to your sacrifice(s) and willingness to put the welfare of others before your own. To all those from generations past, the new generation of veterans just home from war, and our future veterans still serving at home and abroad, we THANK YOU!

Thurday

For 20min continue in this format:
   1st min- 5 Squat Cleans*
  2nd min- 5 Burpee Pull-UPs
   3rd min- 10 Strict Presses*
   4th min- :60sec Plank
 
*Weight will be determined in class 
At the end of the WOD/20min you will have done 5sets of each movement

Every obstacle is the way forward

“I will persist until I succeed. Always will I take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult. I know that small attempts, repeated, will complete any undertaking.”                                                   — Og Mandino