Saturday - Monday, December 12th-14th
COVID-19 Message: If you are not feeling well or having any symptoms - Please do not come to the gym. Stay home and consult your primary care provider. If you test positive and have been at the gym - you must inform Joe, Eric or Bobby so we can participate in the appropriate COVID-19 protocol and response. Thank you so much for your trust and support!
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Super Saturday
“DVB”
1 mile run ~ with 20/14# Medball then,
8 Rounds of
10 Wall balls 20/14#
1 Rope Climb
800 meter run ~ with Medball then,
4 Rounds of
10 Wall balls
1 Rope Climb
400 meter run ~ with Medball then
2 Rounds of
10 Wall balls
1 Rope Climb
In memory of Officer David Vanbuskirk
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Sunday
Sunday Funday @ 7 am —> Everyone is welcome - even non members!
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Monday
Athlete Warmup: Row, Run or Bike —> get the blood flowing
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Midline Work: 2 Rounds of
Back Extension with KB x 15
GHD situps x 20
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Practice: Double Unders
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Strength: Overhead Squat 6x3
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WOD: OTM x 20 minutes ~ Athlete Picks Challenging Weight :)
3 Power Clean
2 Front Squats
1 Power Jerks