Friday 9.9.2016

Coop says "Thank you for all the kind words, love and support. Now get me outa here!"

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

"Ziplock"
For time:
21-15-9
Burpee Box Jumps (24/20)
OHS (95/65)
*400m Run at the start of each round. 

SECONDARY

1. EMOM X 12
ODD: :20 Airdyne
EVEN: 1-5* Muscle Ups
*Based off max effort set. 

2. Core
L-Sit x 2:00 in hold
(as few sets as possible)