Essentials
3 sets NOT for time: (skill work)
20 Wall Ball Shots (14/10) *scale to appropriate weight that you are hitting a consistent target and maintaining all squat points of performance*
20 sec tripod
+
Row Intervals
10 sec on; 50 sec off x 5
20 sec on; 2:10 off x 4
45 sec on; 4 min off x 3
Fitness
3 Rounds NOT for time (skill work)
20 Wall Ball Shots (20/14 to 10′ target) *scale to appropriate weight to hit target every time with all air squat points of performance*
20 sec handstand hold (nose & chest to wall)
+
Airdyne (AD) or Run Intervals
10 sec on; 50 sec off x 5
20 sec on; 2:10 off x 4
45 sec on; 4 min off x 3
Performance
TBD
Double under seminar THIS FRIDAY September 6th at 6:30! https://www.regonline.com/Register/Checkin.aspx?EventID=1272207
This is who will be teaching you how to double under…I think she knows a thing or two…
Deadlift for Dollars event. We are raising money for a local breast cancer charity, Paint Georgia Pink! The sign up sheet is by the black board.