MONDAY NOV 1, 2015

Yoga class is only on Wednesdays @ 6:30pm.  The Thursday and Friday classes have been cancelled indefinitely.

STRENGTH

SHOULDER PRESS (ADD 10 LB TO 1RM)

50% X 5 -- 58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

CONDITIONING WOD

4 RFT

200 METER RUN 100 BACKWARD/100 FORWARD

8 RING DIPS RX/A/I = NO ASSISTANCE

20 FRONT SQUAT RX=95/65 A=85/60 I=75/55

* RING DIPS CAN BE SCALED WITH BOX/BAND/OR FEET