March 10, 2014

CAN YOU NAME THIS MEMBER?  NO SERIOUSLY, WHO IS THIS?

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FREE INTRODUCTORY CLASSES THIS WEEK:

TUESDAY, MARCH 11th @ 7am

TUESDAY, MARCH 11th @ 6pm

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STRENGTH:

Push Press

5 set x 5 reps

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WOD:

3 rounds for time:

400m Run

15 Deadlifts

Fitness: 225/155

Performance: 275/205

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Supplemental Performance Training:

(Try to complete before class WOD)

Back Squat

5 @ 70%

3 @ 80%

1 @ 90%

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Every 2 minutes for 10 minutes

(5 sets)

Back Squat 1 rep at 90%

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Weighted Ring Dips

5 x 5 reps