Wednesday – 160831

160831Erin

Announcements

  • Labor Day, Sept 5th – Only 1 class at 10am (Team WOD, invite your friends!)
  • 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

Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
rest 2 minutes between sets

WOD

For time (25 min cap):

1000m Row

Immediately followed by…

5 Rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump Overs (24″/20″)

Immediately followed by…

800m Run

Recent Posts

Leave a Comment