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**Bring a Friend Workout Friday, October 3rd at 5:45 PM

Class:

1) 20 minute EMOTM: Odd + Even, Movements of Choice

Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds).

2) 12 minute AMRAP:

12 Abmat Sit-ups

12 Box Jumps 24/20

12 Shoulder-to-Overhead 65/45

Extra Work:

3) Barbell Roll-Outs: 3 sets of 10

Rest 90 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments