Free Beer Friday 8-7-15 “Open Gym”

Today marks the 2nd “Free Beer Friday” which is an open Gym format supervised by a coach.
Athletes may do the suggested work during classes or work on their own stuff.
Have fun working your weaknesses or skills or choice!

VOD

 I pray that the eyes of your heart may be enlightened in order that you may know the hope to which he has called you, the riches of his glorious inheritance in his holy people

– Ephesians 1:18

WOD

“Nancy”

5 RFT

400m Run
15 Overhead Squats (95/65)

Skills

– Wall Walks
– Handstand Holds
– Lunges (Heavy 10 rep or 100 light weight/bodyweight)
– RDL’s (Romanian Deadlifts)

Box Brief

Don’t forget this Saturday (tomorrow) is Graduation Day for bootcamp.

NO CLASSES

Go outside and play!

OR

Come to Foster Arends at 2pm for swim workout

Gymnastics Class w/coach Phil is at 315pm (Saturday)