Thursday September 12: Rows and Rows....

Reminder: no Saturday class this weekend (14 September). All competition volunteers please plan to meet at 0900 at Harker Heights High School for the competition rehearsal. 

There will be no Saturday class on Saturday 21 September. Please come volunteer and support the box and your fellow athletes participating in the competition.

Warm up:

500 m row/400 m run

15 air squats

15 push press with PVC

15 push jerks with PVC

15 split jerks with PVC

WOD

5k row all out

Hey, at least it isn't a 21K row-- YET!

Strength:

5 minutes to find your 1 rep max of Split Jerk

Monday August 26th: Are you ready for this?

Remember: there will be NO 0530 class today because it's the first day of school! Good luck to all the Centurion kids (young and old) headed back to school! :)

Noon and 1730 classes will run as scheduled.

Warm up:

500 m row/400 m run

Shoulder mobility

15 Push press with PVC/15# training bar

15 split jerk with PVC/15# training bar

15 pull ups

15 ring dips

Muscle up progression

Strength:

Split Jerk

3-3-3-3-3-3-3

(work to find your 3 rep maximum)

WOD:

30 Muscle ups for time