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October 26th WOD

10/26/2016
Next Monday, for Halloween, we will be canceling the 6:15 & 7:15pm classes. Join us at 4:15 & 5:15 for your afternoon workout!!
Level 1
L1:A: Shoulder Press (For max reps; 5 sets; max strict press)
@48-55%; every break run 200m; rest 1 min before attempting again
L1+:A: Push Press + Jerk (20 min E2mom; push press+jerk)
every 2 mins perform 2+1; build to a tough complex
L1:B: Metcon (4 Rounds for calories)
42 sec AB for max cals; x4; rest 6 mins between sets
L1:C: Metcon (AMRAP - Reps)
4 min amrap

Max t2b or hanging knee raises

Rx+

Max ring mu's
F3
F3:A: Metcon (Calories)
30/30 ab ; x10; record total cals
F3:B1: Plank (45-90 sec x5)
no rest
F3:B2: Metcon (No Measure)
Ski 400m; x5
rest 60 secs before A1
F3:C: Metcon (Calories)
5 min max cals ab
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

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

Friday:

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

Saturday:

8AM, 9AM, and 10AM