9/2/13 – ‘Labor Day’ Monday

Written by Joey Tudela. Posted in Fitness

Attention New/ Interested Members our ‘On-ramp/Beginners’ Class will begin tomorrow night at 7:15 PM sharp. Please show up 5-10 Minutes early to fill out a waiver form and to meet some members. For this week only the ‘On-ramp/ Beginners’ Classes will be Tuesday – Friday due to the holiday tomorrow.

Todays Schedule will be:
7:30 & 10 AM only. Afternoon classes will be cancelled.

WOD

A.
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 2 minutes
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible)
Rest 2 minutes

B.
For time:
400 Meter run
40 Wall Ball Shots
40 Hand-Release Push-Ups
400 Meter run

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