Run Club: 630PM: Meet at Jefferson Playground and bring a watch!

In case of rain, I will text you 10 minutes before class to let you know if RUN CLUB is canceled, so make sure your acct info is correct. If it is canceled, I will do a row class at Cf NOLA.

Warm Up:
400m run
10 good mornings w/bar
10 front squats
10 push press
10 thrusters

Strength: Back Squat
Beginner: 3x5 at work weight from last weekAdvanced: Using 90% of 1RM:
70%x3, 80%x3, 90%x3+

WOD: 20 minute Cap
"Air force Wod"
Bar Weight: 95/65lb
20 Thrusters
20 Push Jerks
20 Overhead Squats
20 Front Squats

Starting on minute zero, do 4 burpees on the minute every minute until you finish the entire workout.

Karla comes in for a landing
10/17/2013 04:28:24 pm

Great blog, love the template.


Leave a Reply.