Potluck Party on Sunday, August 14th! RSVP on our Facebook page!
WOD for Friday 080511 – Click Here For Today’s Schedule
21-15-9 Reps For Time:
Overhead Squats (95/65)
Hand Release Pushups
150/100/50m Shuttle Run between rounds
Post Back Squat Load and Metcon Time to Comments
For the strength segment, perform sets of 3 rep Back Squats as heavy as possible. All reps should be squatted below parallel.
For the conditioning workout, run the shuttle/suicide runs between each round of squats/pushups. 1st round – Out and back 50m, out and back 100m, out and back 150m. 2nd round – out and back 50m, out and back 100m. 3rd round – out and back 50m
OPEN GYM tonight from 7-8pm! Make up a missed workout or work on your lifts!
Suicide Sprints (ours are a bit longer today)