October 14, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]We will have a large group in the gym today from 10:30-12. The front of the gym and mobility room will be available for use after classes, but the main gym floor/pull-up rig etc. will not. Open Gym will be available from 12-2 if you have extra stuff to work on. Please plan accordingly! Saturday class times will run as usual![/creativ_alertbox]


Every 5 minutes for 30 minutes


30 Wall ball shots 20/14 lb 10/9′
400M Run


400M Run
30 wall ball shots 20/14 lb 10/9′

Workout notes: Today’s workout is an interval style workout. You will have a total of 6 rounds with a 5 minute window to complete 30 wall ball shots and a 400M run.  You have 3 rounds each either starting on the wall ball shots or on the run. Try to complete each interval as fast as possible and rest with any additional time that you have.  If you run out of time in any round then complete the workout as an AMRAP of 30 wall ball shots and 400M run rather than using the alternating rep scheme. Your score will be the total time it takes to complete each round or your total rounds of 30 wall ball shots and 400m run if you are unable to complete each round under the cap.



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