Happy September! Great turnout for Monday’s classes! Way to work those cards!
4 months til the end of the year…what are your goals for the rest of the year? Are you just going through the motions?!? Need an attitude adjustment?!? I have just the thing for you!! Go to the BOX!! There are plenty of people there to support and encourage you! I want to see YOU!! 🙂
EMOMx10
even: 10 WB 20/14 (8,7,6 reps)
odd: 7 ring dips/box dips
WOD
21-15-9
Deadlift (225/155)
Box Jumps (24/20)
Rest 3 min THEN 800m Run (around island to blvd, back around island to door 2x)
Scales: 15-9-6, 12-9-6 with 400m run
TEC WOD: 200m TT, 400m TT, 800m TT, 1600m TT (TT=Time Trial = ALL OUT Efforts) 4 min rest between (feel free to do some ab work 🙂 )
Advanced WOD:
4RFT
500m Row
10 OHS (155/105)
Work Hard, Eat Clean, Be Blessed!
