“Free Beer Friday”- 11-6-15

VOD

Pay your taxes, too, for these same reasons. For government workers need to be paid. They are serving God in what they do.

– Romans 13:6 NLT

Free Beer Friday

On the first friday of every month all classes are open gym style and members are allowed to do a workout of their choice.  Some choose to make up their own workout while others chose one of thier favorites from the week.

Don’t forget to bring your favorite drink to share with your friends after your workout.

Some beer will be provided if you’re not picky

Strength

Push (Power) Jerk

5×3 Reps 70%+ (go for heavy 3 rep)

OR

5×6 (for Skill and position )

WOD

Strength WOD

Bear Complex – 5 Unbroken Rounds

7 Cycles Through each Round…

1 Cycle = (Power Clean + Front Squat + Push Press + Back Squat + Push Jerk)

– 5 burpee pentalty for each break (No rest on the ground during the set)

Weight- Rec(95/65) Rx(135/95) Rx+(155/105)

Conditioning WOD

30-20-10, reps for time:

– Push Jerk (empty Bar)
– Burpees

Cashout

Tabata Sit Ups