Wednesday – 161116

161116StephMelissa

Announcements

  • Turkey Challenge this weekend
    • Coach Amy is competing this weekend!  Come out and support her!  More details to come…
  • Schedule Update:
    • Thursday, November 24th – Closed for Thanksgiving
    • Friday, November 25th – Only 1 class at 10am

SWOD

Every 3 minutes for 12 minutes (4 sets):
Dumbbell or Kettlebell Walking Lunges x 20 steps
– Go as heavy as possible each set

WOD

3 rounds for reps of:
60 seconds of Calorie Row
rest 60 seconds
60 seconds of Wall Ball Shots (20/14)
rest 60 seconds
60 seconds of Burpees
rest 60 seconds

Cash Out

3 sets of:
Single-Arm DB Row x 8-10 reps, each side @ 2111
rest 30 seconds
Single-Leg Bridge x 10 reps, each side @ 2111
rest 30 seconds

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