Seminar is almost here.. September 13th 10am-5pm!
In teams of two:
100 burpees
50 back squats 135/95
80 push ups
40 push press 135/95
60 ring rows
30 OHS 135/95
40 TGU 55/35
20 clusters 135/95
**one person working on bar work**
Those of you who have been with us from the beginning know how special Brittany is.. and today we celebrate her 3rd birthday cancer FREE!
5min AMRAP
5 ball thrusters 20/14
5 burpees
5 lunges with ball
rest 5 min
5min AMRAP
5 deadlifts 225/135
100ft shuttle run
rest 5 min
5min AMRAP
10 pull ups
10 hollow rocks
**score is total rounds**
8 min EMOM
4 squat cleans
*increasing weight each min**
rest 5 min
18 min AMRAP
5 sit ups to HSPU
10 swings 75/55
15 FS 65/45
Get signed up for bragging rights.. September 6th 10am.. meeting at Sparta for a FREE somewhat friendly competition! See the sign up board at the box for a team and details!
