Saturday, 23 November 2013

The 0845, 1200, and kids classes will be canceled Monday, 25 November. All other classes will be normal.

Sorry for any inconvenience. 

Inspirational thought:

You are confined only by the walls you build yourself.

Strength WOD:

Perform the following for quality (25 minute cap):

Overhead Squat

Warm-up: 10, 8, 6 rep, gradual weight increase

5 @ 60% 1RM

5 @ 70% 1RM

5 or more @ 80% 1RM

Conditioning WOD:

Partner WOD:

As a team, row 1500m, 15 strokes at a time. While one partner is rowing, the other does 10 Burpees.

…then

Complete as many rounds as possible in 15 minutes of:

7 Box Jumps (30/24″)

7 Kettlebell Push-ups

Row 200m

One partner at a time does a round, and the other one rest. The partner that finished on Burpees, does the first round.

Post row time, number of Burpees, total completed rounds and extra reps to comments