“Once it’s done, no one can take it away from you.”
Dates to Remember:
September 7 – Open Seminar
September 9 – Nutrition Challenge Informational Meeting
Primer:
400M Run
Frankensteins | Butt Kickers | Figure Fours | Power Skips | Back Pedals | Side Shuffle | Karaoke
2x30s Deadlifts | 30s Muscle Cleans | 30s Good Mornings (second rd add weight)
Strength: EMOM x 12
Min 1: 1 Pwr Clean
Min 2: 3 Pwr Cleans
Min 3: 5 Pwr Cleans
Min 4: Rest
Increase weight during rest.
WOD: AMRAP 15
400M Run
15 Bodyweight Deadlifts
Performance: RX
Fitness: 3/4 Bodyweight | 400M Run
Fit Light: 1/2 Body weight | 200M Run
Bonus:
3x1000M Row – 3 Min rest btw
Back Squats – 3RM, 2×5@80%, ME at 3RM
Rack Pull – 3,4,5 @ 85% then ME Set at 85%
DB Walking Backwards Lunges 2×10@50/35
Banded Lateral Walks 4x60s
400M Light Sled Walk with Straps