Sept 17 2018
Two Weeks from now we're starting our next Spark! 6 Weeks Challenge. We're looking for just 8 people to be part of our Oct 1 class. If you know someone looking to make a change in their life, let them know!
Over the next couple weeks we'll be establishing some 1RMs that our program in October will be based on. Give it your all to get the most out of the next 3 months!
Barbell Warm Up (Empty Bar)
20 Shoulder Presses
20 Muscle Snatches
20 OHS
20 Curls
20 BB Rows
20 Good Mornings
10 Front Rack Stretches
20 Thrusters
1RM Back Squat
WOD
5 Rounds
50 Double Unders (50 BB Lateral Jumps)
9 Deadlifts (155/105)
6 Hang Power Cleans (155/105)
3 Shoulder to Overhead (155/105)
