Work Out

Tuesday October 17, 2017

By Mack Unruh


Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.- Esphesians 3:20-21

Oct 17th WOD
For Time:
30 Push-ups
30 Swings(70/53 lb KB)
30 Box Jump Overs (24/20")
24 Push-ups
24 Swings
24 Box Jump Overs
18 Push-ups
18 Swings
18 Box Jump Overs


1) NOT for time:
3 Rounds
20 Band Pull Aparts
20 Plate Step-Up Plank Position
2) Stretch-
Pick 1 if there is not enough time for both. Band Shoulder Stretch, 60 seconds per side Kettlebell Calf Smash, 60 seconds/side


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