Today starts the first pre-workout for the whole life challenge!  There is still time to sign up, it officially kicks off September 13th! We have 37 members signed up so far!  The more signups the bigger the cash prize, and even if you aren’t a member you can still join! You must complete 3 workouts this week to participate.  Ask your trainer about how the whole life challenge works!

Work Out of the Day

20 minutes to find 1rm Snatch

then,

“Hell of the West WOD 4”

As many reps as possible in 10 minutes of:

(Open)

50 wallballs, 20/14lbs

40 box jumps, 24/20″

30 power snatch, 115/75lbs

max rep muscle ups

(Novice)

50 wallballs, 20/14lbs

40 box jumps, 24/20″

30 ground to overhead, 75/55lbs

max rep pullups

Post load and reps to beyond the whiteboard.

Basics

400m run for time

then,

For max reps:

5 minutes burpees

4 minutes situps

3 minutes pushups

2 minutes squats 

1 minute jump ropes

Post time and reps to beyond the whiteboard.