WOD
Every 3 minutes for 15 minutes
200 M Run
12 Burpees
Max Pull ups
SKILL WOD
HSPU
5 Negatives with a 3 second pause half way down (deficit)
10 Bent over T’s with 5s or 2.5s
15 Second hollow rock
4 Rounds
PU
5 Negatives with 3 second pause half way down (deficit)
10 Bent over T’s with 5s of 2.5s
15 second hollow rock
4 Rounds
DRIVE – CFH 6:30PM
10 DB Bench Press
6 Single Arm DB Row (6 each arm)
15 Second Ring Support Hold
15 Second Hollow Hold
4 Rounds
Rest then
Every 3 minutes for 15 minutes
200 M Run
12 DB Hang Clean and Press
Max Burpees
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS- Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info