Thursday 10-1-15

10-1-15

*** Attention members next week October 5th-9th we will be having a limited schedule due to GMM***

Monday – Thursday: 0630, 1200, 530

Friday: 0630, 1200, 430

Warm Up:

EMOM 10
Row 200m/150M

Skill:

Back Squats and Cycling Jerks

WOD:

Kutschbach

7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.

After Bash:

Lower Back Flexibility drills

Travel WOD:

Kutschbach

7 rounds for time of:
11 back squats, Use heavy Dumbbells on shoulders
10 jerks, 135 lb. – Use DB’s

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