Call Us: (918) 706-5581

WEDNESDAY 8.31.2016

30
Aug

WEDNESDAY 8.31.2016

There will be NO classes Monday the 5th for Labor Day. Enjoy the long weekend.

WARM UP
2 Rounds
10 Good Mornings (BB)
10 Front Rack Lunges
10 Sit Ups

STRENGTH
Deadlift
4 x 6
Heavy Touch and Go

Clean Pull
4 x 5
Each set should be heavy but controlled

WOD
3 Rounds
10 C2B Pull Ups
20 Db Lunges 50/30#
15 Russian KB Swings
60 Dubz
*2 Min Rest

L2
40/20#
Pull Ups
55/35#
Dub Attempts

L3
Scaled
Ring Rows
45/25/Scaled
120 Singles

*Go hard each round!

EXTRA CREDIT 
Mobility
Hips and Shoulders

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