Announcements
- No classes at all locations, this Saturday November 5th due to the 2016 Left Coast Rumble being held at our Mission Gorge location
- Judge and Volunteer meeting this Friday night at 6pm at our Mission Gorge location, 6pm class is also cancelled
- REGISTRATION IS
OPENSOLD OUT! FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
SWOD Modified Conjugate Week 3 Day 1 (28 min max)
A.) 18 min to find a heavy single Rep Deadlift
B1.) Bench OR Floor Presses 3×10 (10min to complete B1+B2)
B2.) Bent over Reverse DB Flys OR Banded pull aparts 3 sets of 20
WOD
AMRAP 10 min
8-12-16
Alternating Jumping Back Racked Lunges (65/45)
Ring Rows
Score= Rounds and reps total
Each round=72 reps