WEEKLY NOTES 📝
🔷 Friday Night Lights kicks off next week! WOD 20.1 is on 10/11/19. You can still join a team!
🔷 Team Shirts & Tanks are available in the Online Store. Order now if you hadn’t!!! They can take time (2+ weeks) to print and ship. There’s also a bunch of new fall gear in already so stock up.
MON: Kicking off the week with endurance. Building volume on pushing strength and running. 🏃🏻♀️Runs, Strict HSPU, Push Up, Double Unders. Optional accessory work after.
TUE: EMOM style workout with Deadlifts, Wall Balls, and 🚣🏻♂️ Rowing
WED: OPEN WOD 13.4 with Clean & Jerks and Toes-to-Bar! It’s short but doesn’t feel like it. 😳
THUR: Longer sweat 💦 session or knock down the rounds as needed. Short Rows, Runs, and Box Step Ups to keep moving. Accessory work after.
FRI: Back Squat 🏋🏻♂️ strength followed by a 😃 chipper with DB Snatch, C2B, Single-Arm DB Hang Squat Cleans, and Lateral Burpees over DB.
SAT: Team WOD (3 per team) – all kinds of stuff….just sign up and show up for the fun 👍😎