Monday, Oct. 22, 2018

We had a great birthday wod for Zeke on Saturday. We also had our good friends CJ and David stop in to visit with us. CJ and David are leaving Monday (today) but might drop into one of the morning classes. Come say hello to our friend and former coach and his awesome wife!

102218 WOD

A. Warm-up: Coach’s choice

B . Back squat (Month 1/ week4) Deload week

40% x 5

50% x 5

60% x 5

Superset with 3 x 10 weighted glute hip bridge

C. 3:00 AMRAP

10 wall balls (20/14) to 10′ target

15 sit-ups

30 double-unders

Four rounds, resting 1:00 between each. Pick up subsequent rounds where you leave off. Record rounds and reps.