When you see it’s HEAVY DAY!

Open workout 20.3 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there!
This weeks food is Cinnamon Rolls! Sign up for food and come hang out on Saturday!
There will be no PM classes for Halloween! Enjoy the Holiday!
We encourage everyone doing the Open on Saturday to dress up in a costume! Bonus points will be added to those doing the nutrition challenge!

Heavy day is here, the shoulders are beat up a little bit so we’re going to give them a break. As always we want each set to be heavy here, if a PR is there, go for it! If not just lift some heavy weights here!

Remember to rest 2-3 minutes between your sets to make sure we can continue to go heavy.

And a little squat prep video, if you have a question, the answer it always to squat!

WEDNESDAY 10.23.19

Heavy Day!
A. Back Squat

B. 3-4 sets:
20 DB Walking Lunge Step
20-30 Banded Pull Aparts (palms up)
*DB AHAP, at sides