Some of the ladies from this weekend’s Ladies Night!
Announcements
- VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE
- FRIDAY NIGHT 7PM CLASSES HAVE BEEN ADDED!!!
- B.STRONG LLS Man of the Year FUNDRAISER WOD!
SWOD
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM.
“+” denotes do that number of reps and then as many as you can until failure
Back Squat: 3×3
Set 1: 5 reps at 75% of base number
Set 2: 3 reps at 85% of base number
Set 3: 1+ reps at 95% of base number
HERO WOD
“Nate”
AMRAP 20 min
2 Muscle ups (sub 4 CTB Pullups)
4 HSPU
8 KB Swings (70/53)