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Friday 9.23.16

22
Sep

Friday 9.23.16

WEEKEND SCHEDULE CHANGE:

Due to our comp on Saturday, please take a look at our weekend schedule:

FRIDAY 9/23 Afternoon Classes:
*4:00pm class ONLY
NO 5:15 or 6:30pm….come by to help us set up for the comp!

SATURDAY 9/24:
*ALL CLASSES CANCELED
NO comp team or 9:15am class
NO Martial Arts with Matt Goodwin

SUNDAY 9/24:
Back to normal!
OPEN GYM 9:15-10:15am

Thanks everyone!

WORKOUT OF THE DAY:

STRENGTH: Push Jerk 5.5.5.5. Building

WOD: [ Caffix ]

8 Pull-ups
10 Wall Balls
x 10 Rds

15min Cap

L1- rx pull-ups, 20/14 to 10′
L2/M- banded, 14/10 to 9′
L3-V-row, 10/6 to 8′

Core Buy-Out:

A) Ultimate Abs Complex x 2 sets=
10 V-ups
10 Roll-ups
10 Double Crunches
10 Leg Lifts
10 Strict Sit-ups

B) 3 x 20sec HS hold between each set