Tuesday – 160906

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Grant using his fitness outside the box!

Announcements

  • Schedule Update
    • Wednesday, Sept. 7th, no 7pm class for our monthly coaches meeting
  • Share the Sweat 
    • New members get 3 months for only $150!
    • Members can win awesome prize packages!
    • Click Here for details
  • 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 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

WOD

4 Rounds for max reps, against a 3 minute running clock, of:
400m Run
Max reps of the Dumbbell Complex (40’s/25’s)
(Push Up, Power Clean, Push Press)
Rest 2 minutes

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