Zonta Zombie 5K Runners/Walkers…registration forms are at the box on the glass case. Please fill out and leave that and your money($20) in my office. We now have 8 full teams of 5! Thank you all for your support! Gwen and I really appreciate it! 🙂
Pullup progression clinic on Sunday at 2pm! Come see how you can become stronger!
Be watching for a couple of challenges/strength progressions…coming Oct. 5th!
WOD
EMOMx12 Odd: 5-7 pullups
Even: 30s of supermans
4 Rounds
400m Run (blvd)
5 Squat Cleans (155/105)
5 Jerks (155/105)
10 Barbell Burpees
(scale: 3 rounds with 200m runs)
**DB WOD** w/ Partner (AHAP-make it challenging!)
18min AMRAP
*200m Run (no weight) -Praxair sign
–2 Manmakers(pushup, row, row, squat clean, push press/thruster) – 4 Seated (on ground) Presses – 6 Goblet Squats – 8 Situps(finish all movements before switching)
(DB WODers MUST do strength as well!)
