10.8.2018

*WITH TOMORROW NIGHT BEING OUR CFTP PARTY… THERE WILL BE NO EVENING CLASSES! SORRY, BUT HOPEFULLY WE SEE YOU ALL AT LABYRINTH!

SWOD
8 EMOM
1 Power Clean
3 Front Squats
Increase as you are able… Recorded score will be heaviest weight lifted

WOD
3 Rounds for time:

 10 Squat cleans (155/105)
15 Box jumps (24/20)
7 Squat cleans
10 Box jumps

(2 minute recovery between rounds)

10:30 AM BOOTCAMP WITH SHAUNA
Quick Fitness Assessment: 4 basic exercises 30 sec on, 30 sec rest Burpees, push-ups, squats and sit-ups Scores will be recorded- add up reps for total score

Workout: Three 7-minute AMRAPS, after each, 2 minute rest
AMRAP #1:
10 push-ups
20 walking lunges
30 DU or singles

AMRAP #2:
5 burpee box jumps
10 Double DB push-presses
15 sit-ups

AMRAP #3:
15 air squats
10 KB swings
5 pull-ups or ring rows

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