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.

Sean & Shawn taking on Open WOD 19.2

 

-Programming-

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 👍😎