Monday, Oct. 2, 2017

It’s a new month and a new week and a new strength cycle — the perfect time to begin! Each day offers a fresh start. We are here to help you move in the right direction, one step at a time. 

“Take the first step in faith. You don’t have to see the whole staircase, just take the first step.” — Martin Luther King, Jr.


100217 WOD

A. Warm-up: Coach’s choice

B. Back squat [deload week]

50% x 5

60% x 5

70% x 5 [ no max out ]

Working weight is 90% of 1 RM

C. Five rounds for time (14:00 time cap):

15 wall balls (20/14)

10 pull-ups

40-meter down up shuttle run +

+ shuttle must be completed in 5-meter segments; touch the ground at each turnaround