dosquatsJust a reminder that the 6:30pm class is Mon and Weds only.   If you haven’t been to class regularly to hear announcements, please check the schedule on our website for changes; this is a busy time of year for everyone including coaches and occasionally class schedules will have to be adjusted to accommodate coaches’ schedules.   Thank you for understanding!
Workout 6.9.14
Strength:
Back Squat
Directions:
Set 1  do a back squat every 30 sec. for 2 mins (5 total reps)
Do not re-rack the bar until all reps are complete
Rest 3 mins exactly
Set 2 every 30 sec for 1:30 (4 total reps)
Do not re-rack the bar until all reps are complete
rest 2 mins
Set 3 every 30 sec for 1 min (3 total reps)
Do not re-rack the bar until all reps are complete
WOD
2 RD’s for time
Row 500 m
rest 1 min
run 400
rest 1 min
row 250 m
rest 1 min
run 200 m
rest 1 min
Note: go all out on each row and run. Push your self!!!