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*
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.