WOD: MONDAY, SEP 15, 2014

WE WILL BE CLOSED SATURDAY 09/20/2014 FOR THE DYNAMIC DUO COMPETITION!!

Make note of new schedule in the upcoming weeks everyone:

  • Adding a 3pm After School Special

  • Changing Wednesday at 7pm to a 1-1/2 hour Oly Class (09/24/2014)

  • Adding a Thursday at 7pm Efficiency/Skill Class (same time as wod) (09/25/2014)

  • Cancelling Friday 7pm starting this Friday 09/19/2014

  • All other classes stay the same

 

SKILL/STRENGTH

BACK SQUAT 5x2 @ 90%

 

CONDITIONING WOD

6MIN AMRAP

5 Box Jumps Rx=30/24, A=24/20, I=20/16

10KB Swings Rx=55/35, A=55/35, I=45/25

 

1MIN REST

 

6MIN TIME CAP

Row Rx=1400m, A=1300, I=1200