October 20, 2017

Warm up 

Coach led 


Strength / Skill


10 jump squats 

Hold the bottom position for 10 seconds on 10 one 


X 6 rounds not for time 


*Remember hold an active position in the bottom and not passive* 


Virtuous squats 


Workout of the day 


12 Dead lifts 155/125#

9 hang power cleans 

6 shoulder to over head 

10 burpee box jumps 


20:00 min AMRAP 


This is a long one, don’t try and go to fast work at a 70% work effort and sustain that work effort through out the workout. 


Don’t forget we have a 9am community workout which is free to the public. Bring a friend. 


We also have a 6pm workout followed by fun and games at our Cove locations. We also have a pumpkin carving on Sunday at 2pm for families at Cove.























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