Tuesday October 4, 2016

Screen Shot 2016-10-02 at 5.13.44 PM

(Introducing the NEW Check-in Challenge for October!!  The contest begins now!  3,2,1…GO!)

Register for Classes on Mindbody, Post Scores to Whiteboard, and CHECK IN ON FACEBOOK

Strength:

3-3-1-1-1-1-1

**Sets of 3 are warm-up sets.  All 5 sets of 1 will be completed at 90% of your 1RM.

 

Level 2 WOD:

5 rounds for time:
10 Kettlebell Snatch (70,53)(L+R=2)
5 Box Jumps (24″,20″)

 

Level 1 WOD:

5 rounds for time:
10 Kettlebell Snatch (20,18)(L+R=2)
5 Box Jumps (24″,20″)

 

Bootcamp:

AMRAP in 15 minutes:
Run 200m
10 Burpees
30 seconds hanging from the bar

**if you fall off the bar before 30 seconds, do not count the time on the ground.  Accumulate a full 30 seconds hanging from the bar.

Level 2 MODs:

MOD 1: KB (53,35)

MOD 2: KB (35,20)

 

Level 1 MODS:

MOD 1: KB (18,10#DB), step-ups