NEWS

Summer Spirit Friday 8/25
Friday will be our final Spirit Friday for the summer =( Wear anything and everything tie dye!

WOD

METCON

Front Rack Lunges
4×12, building

Barbell Curls
3×21
7 bottom to mid
7 mid to top
7 full range
Rest 2 Minutes
Upper Body Super Set
Tricep Kick Back
2×14
Superset with
Skull Crusher
2×14
Rest 2 Minutes

WOD GUIDANCE & GOALS
Coaches will help you build to a moderate weight for the first set of front rack  deficit lunges. Alternate legs to complete a set of twelve reps. With each working set try to build in weight without failing any sets. The deficit will be from a 45 or 25 pound plate. Record the heaviest set. Then, you’ll do bodybuilding exercises NOT for time but for QUALITY.

Post Weights to Comments. Compare Scores HERE.