*Stop in Saturday morning the 29th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) 21 minute EMOTM:

Station 1 – 2 Sumo Deadlifts @ 60-70% + Blue Bands

Station 2 – 5/side Alternating Jumping Lunges

Station 3 – 10-20 Calorie Row

For the Deadlifts pick a weight and keep it there for all 7 sets. We will build the band tension over the next 4 weeks. The goal on these should be absolute speed on the bar, reset between each rep. Jumping lunges don’t just focus on switching your feet quick but jumping as high as possible. Calorie Row reference the last 4 weeks for output, be consistent.

2) 10 minute AMRAP:

20 Kettlebell Swings 35/26

50 Single-unders

Extra Work:

3) Waiters Walk: 6 x 50m

Rest 60 seconds between sides. Perform with Kettlebells.

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