Feb 2, 2014

It’s time!!! By popular demand the highly anticipated Sundays with Shep are here!

“Hey guys Shep here, come join me tomorrow for our new 10am Sunday WODs! The entire time slot from 10-12 will be dedicated to open gym, however, if you would prefer a bit more structure to ensure you are not wasting your time, I will have a WOD for the participants as well! If you plan on doing the WOD, please plan on being there from 10-11am. Once again, the entire session from 10-12pm will be open gym, but if you want to participate in the WOD please be there at 10! Either way, come check it out and get some quality work in! You will notice the new time slot in MindBody as well, please sign up so we know how many to expect! Let the sunday fundays begin!

Warm up
(Body prep specific to movements)

Strength
(Priority/emphasis of our session)

20 mins
Establish 1 RM Power Clean

Then…

8 mins
Max Effort power cleans @85% of your 1RM
(based on what you establish in the strength segment, not off what it may be/has been)

2 mins rest, then…..

“Annie”
*10 min cap
50-40-30-20-10
Double unders/sit-ups