Monday – 141020

General Warm Up
400m Run/500m Row
Crossover Symmetry
Strength
15 min to establish a 1RM Back Squat
15 min to establish a 1RM Front Squat
WOD
10 Rounds for time of:
5 Box Jumps (30″/24″)
1 Shuttle Sprint*
*1 Shuttle Sprint = 5m out and back, 10m out and back, 15m out and back

This Saturday…

Please join me this Saturday in sweating it out and  raising money to put a roof over the heads of a few families in need!  We are asking for a suggested donation of $20 but really anything helps.  As an added bonus to you, I (Coach Sol) will perform 1 Burpee for every dollar raised!  With that in mind there is no need to wait until Saturday to donate, I will happily perform Burpees all week long!  See the flyer below for the basics or follow this link for all the details.

Raising the Walls
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