Tuesday Jan 30th WOD

Reminder:!!! Saturday at 11am we are having a Nutrition Seminar with Dr. Tracey Greenwood!

Come workout at 9am on Saturday and stay for the seminar!

Strength: Front Squats:

3x3 @ 90%

Then 1 set of 20 reps unbroken. Lower the weight to about 50%

Conditioning: Re Test! WOD was done on Dec 19th. Compare times!

Conditioning: (20min Cap)

8 ROUNDS 16 FRONT RACK Alt LUNGES (135/95) ( 115/75) 16 BOX JUMP OVERS

(can lunge frontwards or backwards)