September 8th, 2017

FRIDAY

Hey crew! Just a quick announcement, Lauren’s Baptist Association is taking donations of water, food, toys, money, etc! If anyone is interested in donation something, please contact them directly. They are located at 1882 Trinity Hills Drive, Dublin Ga 31021.

Fitness:

Gym announcements
-WZA Qualifier Starts next Friday 9/15
-Please update your Triib accounts so that we can get correct
starting dates. The month and the year are the most important.

A. Clean 10-15 min Technical work- Stay around 75% of max
+
1k Row/1.5 miles AB
50 KBS (American)
40 Wallballs
30 Burpee Over Rower
20 Deadlifts 225/155
10 T2b

Competition:

A. Clean 10-15 min Technical work- Stay around 75% of max
+
1k Row/1.5 miles AB
50 Wallballs
40 Burpee Over Rower
30 T2b
20 Deadlifts 225/155
10 SA Alt’ing DB OH WL (10 per side) thats 10 on the right arm + 10 left arm
**The legs alternate each rep