WOD

9/30/2016

 

Midline/Core Work

4×20 Weighted Sit up- Choose weight

4×15 Back Extension on GHD

Conditioning

21-15-9

Toes to bar

Front Squat 135/95

*10 min CAP*

Compound 30

12 min EMOM

A. 8-12 weighted sit up

B. 8-12 Back Extension

-then-

750m Row -time trial

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NEWS

New Compound 30 Class Added

Starting Monday 8/28, there will no longer be 9am classes and the Compound 30 is replacing the noon class on MWF.

This class will be a 30 minute class from start to finish, mainly conditioning with a running clock to ensure the specific time domains.

This class will run from 12-1230.