Monday
Friday August 10th Starting at 7:30 pm Movie Night We will be watching HOOK! (no 7pm class)**BYO Beer/Wine Tasting 6 pm Friday Aug 24th  (no 545 or 7pm class) See event page for more details

Reverse lunge (5 x. 8 each leg )
Front rack from rack stepping back
Strict pull up (5 x 10-20 reps (unbroken))
Using a band be able to 10-20 reps.
Hammer curl + press (5 x 12 )

Metcon
Metcon (AMRAP – Rounds and Reps)
10 min Amrap
With a partner
Switching off after complete rounds
8 DB ground to overhead
6 DB step overs

Categories: W.O.D.