Monday, September 7

announcements

• The screen printer says the new shirts should be here “early this week.” Stay tuned!

• We’re just doing one class today because of the Labor Day holiday. 9:30 am.

Fight Gone Bad

Benchmark

rx

3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

intermediate

Same as Rx’d

beginner

3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
1:00 rest

Skill Work

Rest, stretch, recover.