July 26, 2013 Finally Friday!

Centurions, if you missed out on ordering a new t-shirt, we will be taking pre-orders for another round!

Orders must be placed by the end of 31 Heroes on Saturday August 3rd, and paid for when the order is placed. We accept credit, debit or cash! See a coach to order or with questions!

Did you miss out on the Men's shorts? We need 30 paid pre-orders in order to submit a second order. See a coach to order!

Warmup

Run 400 m/Row 500m

10 box jumps

10 Toes to Bar

10 pull ups

10 Overhead squats

10 deadlifts (work up to weight for WOD)

Skill Work

 Double unders

Deadlifts

WOD

Tabata!

(20 seconds work, 10 seconds rest for 8 rounds per exercise)

Deadlifts (185/115) (155/95) (135/75)

Burpees

Ab mat situps

Double unders



Who has a case of the Mondays?

Centurions the T-shirts and the Mens shorts are in. If you have pre ordered and paid please come buy and pick up your shirt. I do not know how many extra were ordered to Purchase, I will be putting a list up of what we have after. Don't forget if you need supplements order we are taking orders!

I think Coach Andy looks unstoppable. 

Warm up:

On the white board 

Strength:

20min to work to the Heaviest set 3x power cleans with 1x rope climb 15ft  in between. 

*reps are done touch and go
*rest as needed between sets, this is NOT a race. 

Wod:

15min AMRAP

5x HSPU

7x Squat Snatch (95/65)(75/45)(45/30)

9x Box Jumps (24/20)

rx: 95/65

B: 75/45

C: 45/30

*HSPU are done rx when NO ab mat is used. 

Mr Pitt loves Mondays