25 August, 2014

By 08/25/2014 wod

Don’t forget that we will have a limited schedule on Friday
and be closed on Saturday and Monday for the Labor Day weekend!
Train hard this weekend and then recharge, we’ve got some fun
stuff planned for September.

Fitness/Performance

Strength

30 minutes to Establish 1 RM Front Squat

Conditioning

F: 3 Rounds for time of:
Run 400m
20 Ring Dips
20 KB OH Lunge 24/16kg (1KB – 10R/10L)

P: 3 Rounds for time of:
Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1KB – 10R/10L)

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