Wednesday 02Oct13
Wild Mobility! Can any of you do that?!
News and Notes:
1. Clothing Drive NOW through Oct 19th (Lift up Luke event). All clothing is accepted!
2. New prices are active as of yesterday. In addition to the Unlimited Monthly changes, packages are now 10 sessions for $115.
3. We are starting a newsletter soon! Please let us know what you want to see in it!
Fitness
A. Floor Press 4×8
B. 3 Rounds
6 Mins ON/2 Mins Rest
Row 500m
then…AMRAP…
15 DUs/30 Singles
15 Box Jumps (24/20)
15 KB Swings (1.5/1)
Performance
A. Bench Press 5.5.5 x 3, rest 15 secs, rest 2:30
B. 6 Min AMRAP:
5 Burpees
5 Pull Ups
100m Sprint
*Rest 2 Mins
6 Min AMRAP:
10 Ball Slams (40/30)
10 Box Jumps (24/20)
5 KB Snatch/arm (1.5/1)
*Rest 2 Mins
6 Min AMRAP:
5 Push Press (115/80)
5 TTB
25 DUs
**ALL WORK WILL BE DONE AT 80%. A very “active” recovery.