Wednesday 10/28

Announcements

Hallo-Wod Competition will be this Saturday! Head to our facebook page and post whether you will be in attendance. If you find a partner Prior post saying whom you will be doing the workouts with!
Awards will go to the Best Dressed!

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Weightlifting

Push Press (Build to heavy set of 3)

Push Jerk (Build to Heavy set of 2)

Split Jerk (Build to Heavy set of 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Toes to Bar

10 Push ups

15 Air squats