Suzette is glad to be back and squatting again.
We sure happy to have her back too.
WOD
5 Rounds:
21 Wall Balls 20/14
15 Calorie Row (12 Cal Assault Bike)
9 Toes 2 Bar
Intermediate
5 Rounds:
15 Wall Balls 20/14
10 Calorie Row (8 Cal AB)
5 Toes 2 Bar/Hanging Straight Leg Raises
On Ramp/Elements
4 Rounds:
12 Wall Balls 14/10
9 Calorie Row
6 Hanging Straight Leg Raises/V-Ups
CASH OUT
3x MAX REP STRICT PULL-UPS *rest as needed between sets*
*SCALE: Banded - Seated Bar Progression - Elevated Feet Ring Rows
**Friendly little competition**
Okay, some of you may have seen me post about a little competition we have coming up!
Here it is!
In the month of July we are having a little contest between members for the most attendance. In hopes to help establish some sort of consistency, especially for those who have been lacking it that department.
The rules:
*Only class times apply, name/score on the board gets you a point (330pm open gym is okay if you do the class WOD, Sat/Sun open gym will not count).
*Photos will be taken of the board each morning by the 5am coach so you can't add your name to it later--sorry!
*You MUST take at least ONE rest day per week---overtraining will not help your goals no matter how consistent you are
Therefore the top scoring member can have 27points for July, no more or we will take off 10points.
*You MUST get your name/score on the board or we have no way to track you.
*If you have a common name in the gym where we have multiple members with your name, make sure to put your last name as well
Let me know if you have questions!
Here it is!
In the month of July we are having a little contest between members for the most attendance. In hopes to help establish some sort of consistency, especially for those who have been lacking it that department.
The rules:
*Only class times apply, name/score on the board gets you a point (330pm open gym is okay if you do the class WOD, Sat/Sun open gym will not count).
*Photos will be taken of the board each morning by the 5am coach so you can't add your name to it later--sorry!
*You MUST take at least ONE rest day per week---overtraining will not help your goals no matter how consistent you are
Therefore the top scoring member can have 27points for July, no more or we will take off 10points.
*You MUST get your name/score on the board or we have no way to track you.
*If you have a common name in the gym where we have multiple members with your name, make sure to put your last name as well
Let me know if you have questions!
And yes, we will have PRIZES!! I will be announcing those closer to July 1 :)
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