Lift and A WOD

 In Workout of the Day

Don’t forget about Coach Melissa’s Yoga class tonight at 7:45pm! And Coach Neal will be having his second Sunday class this coming Sunday. We had a good turnout last week, so lets make it a great turnout this week! Coach Melissa is also going to start her mid-afternoon classes Monday! They will happen every Monday and Wednesday at 1:30pm.

****NO 12:00pm CLASS TOMORROW (Friday). Please plan accordingly!****

BUY-IN:

200m Run

20 Jumping Jacks – Squats – GM – Seal Jumps – Lunges

Level 2:

LIFT: Max Squat-Clean Thruster (15min)

WOD:

10-9-8-7-6-5-4-3-2-1

KB Swings (32/24kg)

WBS (20/14)

4 HSPU

Level 1:

LIFT: Max Shoulder Press (15min)

WOD:

5RFT

12 Box Jumps (24″/20″)

8 L-Arm DB Thruster (35/25)

12 Tuck Jumps

8 R-Arm DB Thruster (35/25)

CASH-OUT:

Plank

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