Monday August 18, 2014

Happy Monday.  Member appreciation month continues and this week we'll be giving away the Spealler jump rope from Rogue. http://www.roguefitness.com/spealler-speed-ropes. Do don't forget to get your name in the bucket for the drawing!

Warm Ups - This week we'll be not writing warm ups on the board but rather the Coaches will start class right at the scheduled start time and will run classes through a warm up and stretching. Hope you guys enjoy!

Strength/Skill: Alternating OTM 10 minutes 10-15 Pull Ups on Even and 3 Hang Power Clean on Odd

WOD

4 Rounds
20 Push Press (75/55)
30 Sit Ups
40’ Front Rack walking lunges
400m Run