Thursday – 161027

161027Carol

Announcements

  • Costume Contest this Friday!!!
    • Wear your costume during your workout this Friday!  Best costume for the day wins a FREE T-shirt and FitAID!
    • Hang out with the community after Friday Night Lights!

SWOD

3 sets of:
Bench Press x 4-6 reps @ 20X1
rest 60 seconds
Single-arm DB Row x 15-20 reps, each side @ 10X0
rest 60 seconds

WOD

In teams of 2, complete 5 rounds each for time of (27 min cap):
500m Row
20 Wall Ball Shots (20/14)
1 Rope Climb

Note: Start with one person on the rower, as soon as they have completed the 500m Row the resting partner gets on. This will allow some rest for the partner after completing their Wall Ball Shots and Rope Climb, but it will also mean that you are able to sustain intensity for longer.

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