WOD - THURSDAY, SEPTEMBER 11TH 2014

* NO CLASS SATURDAY, SEPTEMBER 13TH 2014.  GO DOWN TO THE SUPER BLOCK AND CHECK OUT FLEX ON THE BEACH AND WATCH SEAN AND THE FLEX GANG RUN A AWESOME COMPETITION.

ALWAYS REMEMBER - 9/11/2001

WARM-UP
400M RUN
10 AIR SQUATS
10 JUMP SQUATS
2X20 PARTNER ASSISTED LEG RAISES
REVIEW AND DRILL WALL-CLIMBS

STRENGTH
FRONT SQUATS
4X5@90% OF 5RM
- 1 EVERY 3:00 -

WOD
1001M ROW
9 WALL-CLIMBS
1000M RUN
11 WALL-CLIMBS

RESULTS FROM 9/10/14