Wednesday 9.7.2016

#squad

"Why You Don't Need 8 Glasses of Water a Day,"
-College Humor

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

Weightlifting Wednesday

1) Beginning @ 0:00 on clock
12:00 To build to a heavy complex of:
1 Hang Squat Clean + 1 Front Squat + 1 Jerk

-Rest 6:00-

2) Beginning @ 18:00 Mark:
EMOM x 12
Odd: 100m Sprint
Even: 1 Complex @ 60% of Heaviest Complex

SECONDARY FOCUS

1. Run/Bike/Row x 10:00

2. ROMWOD