WOD 7/9/14

WOD 7/9/14


Remember to "check in" to class


1) 7 x 5 Back Squat, across


2) 1RM Sumo Deadlift


3) EMOM x 15

Min 1: 6 SDL (60% of 1RM)

Min 2: :40 sec Hollow Hold 

Min 3: 10 Strict T2B

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Core Club (Recommended 3x/wk, NOT every day)

3 Rounds of:

10 Hollow Rocks

30 secs Butterfly kicks w/ upper body in crunch position

20 Back Extensions

45 secs Plank Patty Cake

60 secs Mtn Climbers

*Write "CO" next to your name on the board if you completed this for the day


Cardio Club

15 Rounds of:

100m Row sprint

Rest 15 secs

*Write "CA" next to your name on the board if you completed this for the day