The Battle Within is tomorrow (Saturday)!
Guess what…even if you didn’t sign up we have a spot for you. So come play! Even if you don’t compete, come and hang out, mingle and cheer your gym-mates on!
Reminder - doors open by 7. WOD briefing begins promptly at 8. DO NOT BE LATE. You need to be warmed up and ready to go before the briefing.
Now, for Friday’s WOD:
FAJITAS - 23 min AMRAP (w/3-min rest at 10 min)
Row 10/8 Calories
-then-
2 Rounds
3 Power Snatch (115/80)
6 Overhead Squats (115/80)
9 Pull Ups
-then-
Bike 12/10 Calories
-then-
2 Rounds
3 Power Snatch (115/80)
6 Overhead Squats (115/80)
9 Pull Ups
-then-
Run 100 M
-then-
2 Rounds
3 Power Snatch (115/80)
6 Overhead Squats (115/80)
9 Pull Ups
-then-
REPEAT
STRENGTH
4 Rounds
10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 1 min between rounds-
***You may choose to do yesterdays strength instead of today’s.
Comments