Announcements

September month challenge: 1km Run test and KM run challenge.  How many km will you complete this month? 

09/08/2017

Buy In: 4 sets, alt every 15 sec: jump jacks, samson lunge, mnt climbers, hollow rocks
Skill: Back Squats: 5 sets of 6 – start at 60% & work up
WOD: 4 sets
200m sprint
15 sit ups
15 back extensions
2 min rest

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