Monday 9.18.17

How to adjust the rower monitor

How to put the rower away

Strength/Skill: Back Squats, every 2 minutes

• 2 x 3 @ 80% of 1RM (minutes 0:00 – 2:00, 2:00 – 4:00)
• 2 x 2 @ 85% of 1RM (minutes 4:00 – 6:00, 6:00 – 8:00)
• 2 x 1 @ 90% of 1RM (minutes 8:00 – 10:00, 10:00 – 12:00)

WOD: Ladder, for time

• 10 – 1 Wall Balls (30/20)
• 1 – 10 Burpees, to a target (Challenge yourself on the height of the target)
  • **1 Rope Climb after each round (F.B. 2 Rope Climbs)
    • 18 min cap

The News:
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party