Back Squat 1-1-1-1-1-1-1
Work up to Max load
We will also work on overhead squats
Don’t forget open gym 10-11am come hang out or work on something or make up a missed workout you pick!

Better late than never finally got my computer up and running again!!
Great job today with Nicole and Congrats to Ashly on her kipping pullups she was ripping those things out tonight! Love it! Oh almost forgot HAPPY ANNIVERSARY to CHRIS and KERRI!!

HAPPY BIRTHDAY TIMMY V!! Tim has chosen the WOD!
Hope everybody can join us after class tomorrow night for a game of corn hole and pizza (NOT ZONE FRIENDLY) to celebrate Tim’s birthday! Bring your other half with you. Place – WILD ACE in downtown Greer 7:00pm

5 Rounds
5 Deadlifts 265 men – 185 women
10 Burpees
For time;

10K Run
or
1000 Meter row for time rest 3 min.
25 wall ball run 400 meter
30 doubleunders run 400 meter
35 kettlebell 55men-35women run 400 meter
40 OHS 95men-65women run 400 meter
25 burpee run 400 meter

Clean and Jerk 135lb men – 95lb women
One the first minute two the second minute three the third minute so on so forth. When you are unable to perform all the clean and jerks you are done!! (example at ten minutes if you cannot do ten clean and jerks in that minute you are done)

We have another Birthday coming! Happy Birthday Timmy V! Tim will choose the WOD on thursday and after we will be going out for pizza and a game of corn hole!! (No pizza isn’t ZONE FRIENDLY) So find a sitter for the kids if you have any and join us!!

It’s Monday again things are lookin good!!
Choose your favorite “GIRL” Complete as many rounds in 20 min.

“CINDY”
5 pullups
10 pushups
15 squats
or
“MARY”
5 handstand pushups
10 one legged squats (pistols)
15 pullups

Great job today!! Open gym is alot of fun. We had wallballs,bench press,pullups,ghd situps,and DT all going on at one time fun,fun!!

“LYNNE”
5 Rounds Max Reps
Body weight Bench Press
Max pullups

DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Come on down and get some DT looks like fun Whoop Whoop!!!!!

5K
Bring your ipod and your favorite running shoes! FYI I drove the route not Karl so no worries you will not be running 7.2 miles!