WOD - MONDAY, JULY 15TH 2013

ITS BACK AND IS BEING POSTED! PLEASE SIGN IN FOR CLASS.

WE WOULD LIKE TO WELCOME SHAUN "SUPERCLEARY" CLEARY TO OUR COACHING STAFF! CONGRATS PAL.

* BENCHMARK WEEK COMING UP!!! GET YOUR BUTT IN AND SET SOME MARKS FOR YOURSELF, AND PUSH YOURSELF TO THE LIMIT!

WARM-UP
400M RUN
30 SITUPS
25 PUSHUPS
20 AIR SQUATS
REVIEW AND DRILL THRUSTERS

STRENGTH
BACK SQUAT WEEK 11 (OFF OF 105% OF 1RM)
75%X5, 85%X3, 95%XAMRAP

WOD
"FRAN"
21-15-9
THRUSTERS (95/65)
PULLUPS

PERV SUNDAY GROUP ENDING THE SESSION!

RESULTS FROM YET ANOTHER CREEPY AS HELL SUNDAY!

RESULTS FROM DOUBLE DAY GAMES PREP!