9/18/13 – Wednesday

Written by Joey Tudela. Posted in Fitness

ATTENTION: 7:30 AM MONDAY – FRIDAY CLASS WILL BE CANCELLED FOR THIS WEEK. WE APOLOGIZE FOR THE INCONVENIENCE THIS MAY CAUSE. PLEASE ADJUST YOUR SCHEDULE AND TRY TO MAKE IT TO THE OTHER CLASSES WE HAVE. THANK YOU FOR YOUR UNDERSTANDING.

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

10 Push ups
10 Jumping jacks
10 Spidermans

Note: Not for time. Perform some good to perfect form on all movements.

WOD

A.
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

B.
Three rounds for time of:
275/185 lbs Deadlift x 10 reps
Push ups x 15 reps
Double-Unders x 30 reps

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