Thursday – 160825

160825Adam

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

3 Sets of:
Single-leg Deadlift x 6-8 reps, each leg @ 3011
rest 30 seconds between legs, rest 60 seconds before moving on
Nose-to-Wall Handstand Hold x 45-60 seconds
rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible)
rest 60 seconds

WOD

Every minute on the minute for 15 minutes (5 sets):
Minute 1 – 10 GHD Sit Ups
Minute 2 – 15 KB Swings (70/55)
Minute 3 – 20 Goblet Hold Reverse Lunge – Alternating Legs (70/55)

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