Monday September 19,2016

Screen Shot 2016-09-18 at 1.51.08 PM

(Sometimes the simplest movements pack a powerful punch.  Shoot-throughs are one of those movements.)

Register for Classes on Mindbody and Post Scores to Whiteboard

Strength:

Front Squat

1-1-1-3-3-3

**Sets of 1 are at 65, 70, 75% of your 1RM and you will do a 2 second pause at the bottom of the squat.

**Sets of 3 are at 80, 85, 90% of your 1RM and there is no pause at the bottom of these.

 

Level 2 WOD:

For time:
100 Double Unders
25 Toes to Bar
25 Deadlift (225,155)
50 Box Jump Overs (24″,20″)

 

Level 1 WOD:

For time:
200 Singles
25 Hanging Leg Raises
25 Deadlift (185,125)
50 Hurdle Jumps

Level 2 MODS:

MOD 1: DL (205,145)

 

Level 1  MODS:

MOD 1: DL (155,105)

MOD 2: DL (135,95), Step-ups on 3 plates