WOD

12/5/2016

 

Strength

3 back squats every :90 x 12 min ( 7 sets)

shoot for 80%

Conditioning

4 rounds

1 min Wall Ball 20/14

1 min sumo deadlift high pull 95/65

1 min burpee

1 min rest

Compound 30

20 min amrap

30 on 30 off

cal row

v ups

slam ball 30/20

step ups

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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.