Monday – 160822

160822Ashleigh

Announcements

  • Happy Hour  this Friday night, 7pm @ Homegrown in Olde Town Arvada
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
rest 2 minutes between sets

WOD

3 Rounds for time of (14 min cap):
30 Wall Ball Shots (20/14)
20 Burpees
10 Box Jump Overs (24″/20″)

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