Thursday, September 13 2018

Sign-ups for the 30 Day Nutrition Sprint have begun. Please use the sign-up sheet at the front desk; the cost will be $20. Cut off for sign-ups will be Wednesday, September 19th and the information packet will go out that night via email and the Facebook group!

Benchmark WODs for the sprint will take place Friday, September 21st and the 30 Day Sprint will start Sunday, September 23rd.

Non-members are allowed to join for $25!

There will be one winner!

** This challenge will require no logging (I know everyone likes that!). Instead it will only require measurements and pictures!

WOD: Every 3 minutes for 15 minutes (5 rounds)
10 DB Power Cleans 50/35
20 Wall Balls 20/14
30 Double-unders

Rest 3 minutes

WOD: Every 3 minutes for 15 minutes (5 rounds)
10 Hang Power Cleans 115/75
10 Burpees
15/12 Calorie Assault Bike or Row

Accessory Work: 3 rounds
1 minute plank
30 Russian KB Swings 70/53

L3: 45/30, 95/65
L2: 40/25, 75/55
L1: 30/15, 65/45