Announcements
- Maj Andy Budenz Memorial WOD THIS SATURDAY AT MISSION GORGE 9am-11am CLICK HERE
- Left Coast Rumble: “Resurrection” has been announced: CLICK HERE for details
- Dog meetup and Adoption Event @ Camp Run-A-Mutt October 16, CLICK HERE for details
- Schedule changes:
- Saturday: no 8am at Miramar or Mission Gorge as we hold a staff meeting at MG
- Next week: MIRAMAR ONLY PM classes will go to an experimental 4:30, 5:30, and 6:30pm schedule
SWOD: Week 3 Overhead Squats (16 min)
Overhead squat 5X4, , Start 1st set after you hit 65%, build to a heavy set of 5
Pumping Iron SWOD (Week 4, Day 2)*
A1) Close Grip Bench Press (same width as SDHP, hands not flush) 4 sets x 10 reps
A2) Straight Bar Skull Crushers (to forehead) 4×10
*use SugarWOD to note weight used for future weeks, note how you felt in terms of difficulty so you can make adjustments as needed
21-15-9
Pushups
Russian KB Swings (70/53)
2 Rounds