Thursday – 160915

160915marc

Announcements

  • Friday Night Lights is BACK!!!
    • Every Friday night during the Lurong Championship Challenge from 5-7:30pm
    • Great way to build community
    • Compete and support your fellow athletes
    • Each WOD has 3 ability levels
  • Share the Sweat 
    • New members get 3 months for only $150!
    • Members can win awesome prize packages!
    • Click Here for details

SWOD

Every 90 seconds for 18 minutes (3 sets each):
Station 1 – Rolling Pistol to Candlestick x 10 reps
Station 2 – 30 seconds for max reps of Strict Handstand Push Ups
Station 3 – Hollow Hold x 60 seconds
Station 4 – Bar or Ring Muscle Ups x 3-5 reps

WOD

3 sets for max reps of:
60 seconds of Burpees
rest 60 seconds
60 seconds of Box Jump Overs (24″/20″)
rest 60 seconds
60 seconds of Renegde Rows (40’s/25’s)
(hold Push Up position)
rest 60 seconds

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