Monday 10-6-14

10-6-14

10-6-14

*** Sign up here for The Fall Face Off !!! Internal Competition***

***All Classes are at the box this week!!!***

Warm Up:

Get After It.

Skill:

Quick Movement Review

WOD:

Strict Press
5-5-5-5-5

Front Squat
3-3-3-3-3


Deadlift
1-1-1-1-1

After Bash:

Partner 2k Row -Switch every 200 m
Goal: 90% effort on every sprint

ONE Nation Competitors:

For Time:
30 Cal Row
30 Handstand Push Ups
30 Cal Row

Travel WOD:

2 Rounds For Time
30 Dumbbell Strict Press
30 Dumbbell Front Squat
30 Dumbbell Deadlifts

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