Save the Date.  Saturday November 12th at 8am…Muscles and Mimosas!  Check out the Facebook Event page and stay tuned for more details. 

STRENGTH:

Front Squats

6 Sets of 2:

Sets 1 & 2 – 80%

Sets 3 & 4 – 85%

Sets 5 & 6 – 90%

*If you don’t know your 1 Rep Max, build up to a heavy triple.  

BeachFit will do:

EMOM 12

Min 1: 6-12 Burpees

Min 2: 10 KB Goblet Lunges(5leg) + 8 KB Hammer Curls

Min 3:  :30 Plank

WOD: (13 min cap)

#double or nothing

3 Rounds:

75 Double Unders 

50 Air Squats

15 Power Cleans (135/95) (Rx+165/110lbs)

CASHOUT:

Farmer Carry 200m 

10 Pushups

Front Rack Carry 100m 

10 Pushups