Hope for Paws

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-push up (42×1)
-back ext.
-trap 3 raise
-100m run (increase intensity each time)

Then

A. Power clean @75 – 80% 3 EMOM x 8
B1. Bench press @30×0; 3 x 5; rest 45 sec
B2. DB ext. rotation @3010; 3 x 6/arm; rest 45 sec
+
6 RFT
5 DL (225/135)
10 burpees
(*scale up to 275)

20131021-133648.jpgWe will be celebrating our 1 year anniversary on November 9th from 8am-12pm. We will be raising money for Hope for paws during this time. We will be doing a special partner work out that anyone can do so bring your friends and family so they can participate in this awesome cause. Any donation will be helpful and come celebrate our gyms anniversary at the same time. I’m excited to see everyone there having a blast and raising money for an awesome charity!!!!