Work Out

Friday September 1, 2017

By Mack Unruh

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Let us hold unswervingly to the hope we profess, for he who promised is faithful. -Hebrews 10:23

September 1st WOD
3 Rounds
15 Thrusters (115/75)
21/15 Cal Assault Bike or Row
*1 person does 15 Thrusters/21 or 15 Cal Bike/Row, then the next person does 15 Thrusters/21 or 15 Cal Bike/Row....that is one round.
**If there are equipment restrictions for the rower/bike, this workout can be organized by having half of the pairs start on part 1 and half of the pairs start on part 2.

Part 2
At the 17 minute mark start part 2:
3 Rounds
15 Deadlifts (225/155)
25 Lateral Box Jump Overs (20/16")
*1 person does 15 Deadlifts/25 Box Jump Overs, then the next person does 15 Deadlifts/25 Box Jump Overs....that is one round.
**If there are equipment restrictions for the rower/bike, this workout can be organized by having half of the pairs start on part 1 and half of the pairs start on part 2.

Hours

Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM

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