Thursday 9/18

Couple reminders-

Men's CFRZ shorts pre-order sheet is at the front desk. If you want a pair you must pre-order them. Women's shorts coming soon. 

Locker sign up is also at the front desk. If you guys want lockers we need you to sign up and out your deposit so we can get them. 

Fitness: 
Strength: 
A1. Close grip bench press
3 sets x 12 reps 
A2. Db bent over row
3 sets x 8 each arm 
A3. Hanging L-sit hold 
3 sets x max hold 

Wod:
10 minute amrap
30 medball @chest walking lunges 
20 medball sit ups 
10 medball push ups 

Performance: 
Strength: 
A1. Close grip bench press 
3 sets x 12 reps 
A2. Pendlay row 
3 sets x 6 reps
A3. Parallette L-sit hold 
3 sets x 35 second totals 

Wod: 
10 minute amrap
30 OH medball walking lunges 
20 medball sit ups 
10 medball push ups