August 2nd WOD

Level 1
L1:A: Overhead Squat (9x4)
build to a tough set of 4; if this is a newer movement for you only do this as skill work; rest as needed
L1:B: Metcon (4 Rounds for time)
For time; x 4; rest 5 mins between sets

25 Russian twists
Run around mall
Level 1 Rx+
L1+:A: Overhead Squat (20 min e2mom; every 2 mins perform 2 ohs)
build to a tough double
L1+:B: Metcon (6 Rounds for calories)
72 sec max cal ab; x6; rest 5 mins between rounds
L1+:C: Trap 3 raise (@2020;3x12)
If time
Trap 3 raise@2020;3x12; rest 60-90 secs between sets
F3:A: Metcon (AMRAP - Rounds and Reps)
37 min amrap

10 cal row
10 burpees
10 cal ski
10 air squats
10 cal ab
10 sit ups
400 m run
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM