Thursday 11/13

We will putting Pre-Order sheets out for new T-shirts, Hoodies, Sweat Pants, and women's pants! Please get your orders in ASAP so we can get them placed and get everything here before the Holidays

Fitness 
Strength
A1. Bench press
6 reps x 4 sets 
A2. Db bent over rows 
6 each arm x 4 sets 
A3.  Super mans 
20 reps x 4 sets 

Wod 
All at 80% 
12 calorie row
15 wall balls
18 knee to elbows
21 air squats 
Rest 3 minutes x 3 rounds

Performance 
Strength
A1. Bench press
10.8.6.4
A2. Pendlay rows 
6 reps x 4 sets 
A3. Arch rocks
20 reps x 4 sets 

Wod 
All at 80% 
21 calorie row 
18 wall balls 
15 snatch 75#
12 t2b 
Rest 3 minutes x 3 rounds