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September 8th WOD

9/8/2017

Level 1

L1:A: Overhead Squat (@20X1; 8-8-8-8-8)
build to a tough set; rest 2-3 mins between sets
L1:B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Level 1 Rx+

L1+:A: Overhead Squat (@20X1; 5-3-1-5-3-1)
build to a tough single
L1+:B: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

F3

F3:A: Overhead Squat (Ohs w/pvc@23X1; 10-10-10-10-10)
rest 3 mins between
F3:B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Competitors

Comp: 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