WOD 10.31.10 Sunday

Happy Halloween!

Sunday’s class schedule:
9 am Open Gym
1 pm Open Gym

REST DAY

x

WOD 10.30.10 Saturday

Saturday’s schedule:
9 am On-Ramp class
10 am Team WOD
– Bring a friend and introduce them to World-Class Fitness!


WOD 10.29.10 Friday

8 x 3 Back Squat at 70% of 1RM
– rest 60 sec between sets

Complete 4 rounds for time of:
30 Box jumps, 24″/20″
20 Wallball shots, 20#/14#
30 Double unders

post load for squat and metcon time to comments


 

WOD 10.28.10 Thursday

Complete as many rounds as possible in 20 min of:
200 m run
20 steps weighted overhead walking lunge, 45#/25#
7 burpees

post rounds completed to comments