September 20, 2013

DONNA

BOWLING NIGHT!!!!  Concourse Bowling Center

Please SIGN-UP at the RXD if you’re planning to attend Bowling night .  Need a head count to reserve lanes. Friday be there by 8:30pm

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Strength:

Push press: 5 sets of 5 reps @ 80%

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WOD:

Performance:

EMOM 20 minutes

ODD: 2 Clean & Jerks (heavy)

EVEN: 10 Toes-to-bar

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Fitness:

EMOM 20 minutes

1 Clean & Jerk (heavy)

5-7 Toes-to-bar

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Performance Supplemental Training:

1RM Front Squat

Eight rounds for time:

5 burppes

1 rope climb