Monday 1-30-2017

Bench Press 5x5 - Same weight as last week's 5X3

3 Rounds For time:

20 GHD/Abmat Sit ups
10 HR Push Ups
10 Right arm OH walking Lunges 55/45
10 Left arm OH walking Lunges

L2: 45/35
L1: 35/25, 25/15
Beg: 20/10
* Scale GHD's to 5 +15 ambits if new to GDH situps


Starting this Wednesday, We will have "Weightlifting Wednesdays" led by Coach Emily. We'll be working on your Snatch, Clean & Jerk, and accessory movements. This Weds, we'll be testing your 1RM on these lifts so we have a starting base. YOU ARE HIGHLY ENCOURAGED TO ATTEND!!!

There may be a week we need to move to another day. We'll let you know ahead of time so you can plan accordingly!

Gymnastics Day is returning as well. These will not be every week, but every other. Again, you are HIGHLY ENCOURAGED to attend! You will get a workout. It will be a skill/strength based WOD.