Tuesday, November 8th

JOIN US FRIDAY Nov 11th at 4:30pm:
LA CITY Councilman Joe Buscaino will leading a FREE community Workout at Plaza park on November 11th at 4:30pm
Note we do not have a 4:30pm class on Fridays so this is a GREAT opportunity to get a WOD in this week 🙂
Workout of the Day
Fitness
A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps
B. Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run
 
Performance
A. Six sets of:
3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 minutes
Build over the course of the six sets.
B. Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (95/65lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar
 
 

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