FRIDAY SEPT 4, 2015

THIS SAT 9-5-2015 STARTS THE NEW SATURDAY HOURS OF WODS AT 8AM AND 9:30 AM- AND OPEN GYM AT 10:30-11:30

THIS SAT WOD HOURS ARE NORMAL BUT THE OPEN GYM IS CANCELLED DUE TO THE COMP.--IF YOU HAVE SOME FREE TIME POSSIBLY HEAD OUT AND CHEER AND ENCOURAGE YOUR FELLOW ENDLESS ATHELETES

LABOR DAY HOLIDAY HOURS MONDAY ARE 8:00 AM AND 9:30 AM WITH THE REMAINDER OF THE DAY CLOSED FOR THE HOLIDAY

 

STRENGTH

SHOULDER PRESS(OFF 1RM)

54% X 5 -- 58% X 5 -- 68% X 5 -- 77% X 5

 

CONDITIONING WOD

WOD 1

3 MIN AMRAP

10 SNATCHES   RX= 95/65 A=85/60I=75/55

10 CTB     RX=CTBA=PULL UPI=PULL UP( 1 BAND SMALLEST OR SECOND SMALLEST)

1 MIN REST

WOD 2

3 MIN AMRAP

20 DOUBLE UNDERS    RX= DUA=DUI=SU(60)

40 BICYCLE SITUPS

1 MIN REST

WOD 3

3 MIN AMRAP

10PUSH PRESS RX=95/65A=85/60I=75/55

20 PRISONER STATIONARY ALT LUNGERX=45/35A=45/35 I=35/25