This Saturday is the diet challenge Halloween Party at The Ranch House!  Click the featured link above for more info!

Work Out of the DayShoulder Press 5-5-5-5-5then,“Double Under Overhead”3 rounds for time:90 double unders10 shoulder to overhead, 135/95lbsPost loads and time to beyond the whiteboard.[nggallery id=156].

Metcon Workout10 rounds for time of:*250m row / 200m run15 box jumps, 24/20″10 pushups (hand release)*row on odd rounds and run on even rounds.  Post time to beyond the whiteboard.