:startwod:
Warm Up
Run 800 Meters (NFT)
Strength Work
Front Squat 5 – 5 – 5
If you are on week #4, you are “Deloading”
Set #1 is 5 reps at 40% of your “working” 1 rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60%
Conditioning Work
4 Rounds for time of:
25 Bench Press 185M/115W
500 Meter Row
25 Back Squats 185M/115W
:endwod:
Attention Members – On Saturday 10-30-10 at 7pm we will be hosting a Halloween Party at the Playground Gym which will include a Dodgeball Tournament. Get a team of 5 people together and dress up as your favorite theme. There will be a sign up list at both gyms and possibly a registration fee which will be given to the top two winning teams. This party will be KID FRIENDLY and will include a DJ, Food, and Drinks for all.
