November 17 2014

November 17 2014

Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!

SWOD

Back Squat Testing: 30 mins to find new 1RM

Recommended Warm Up:

8 @ 30-50%, 5 @ 60%, 3 @ 70%, 1 @ 80%, 1 @ 90%, 1 @ 100%, 1 @ 105%

resting 2-5 mins between sets

WOD

AMRAP 8 min

4 Squat Snatches

8 Double Pushup Burpees

Rx: 115/85

RxA: 135/95