Thanks to everyone that came out, worked hard and honored the men and women of the armed forces that sacrificed thier lives for our freedoms.
RECOVERY DAY!!
4min AMRAP 250m Row
30 Sit Ups -4min Rest-
4min Bike for Cals -4min Rest- 4min AMRAP
250m Row
30 Sit Ups
15-20min Mobility
Box Squat 3 Warm up Sets (50-60-70%) -then- 5 sets of 4 reps All sets at 75% 1RM Should have two- three reps left in the tank. Or same weight as 9/22 8min AMRAP 12 V-Ups 16 Alt. Front Rack Lunges (115
Limited schedule THIS Friday & Closed Saturday Friday Oct. 6th: 9am & 12pm only Saturday Oct 7th: CLOSED 10 Rounds For Time: 200/180 Meter Row 15 Push-ups 10-9-8-7-6-5-4-3-2-1 Deadlift(225/155) Mobil
