Monday 11.20.17

Beth W.

It's Holiday time!

Visitors - Drop in fee is $15 or FREE if you purchase a t-shirt.  No charge for class on Thursday or Friday.

We have regular class scheduled Monday - Wednesday.
Thursday is the Turkey WOD @ the Honey Bowl @ 9 am.  Free to the public!
Friday is "Filthy Fifty" - whoop!  8:30 am & 4: 30 pm classes only.  Childcare is available for Shotgun members only.

Strength:
Back Squat
Every 3 min:
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 - 1-2 reps @ 90%

AMRAP 15:
200m run
20 Handstand Push-ups
20 Front Squats

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135

Sc:  Rounds + reps.  Get as far into the WOD as possible.  If you finish then your score is your time.

Sc:  Hand-release push-ups
Front Squats:
65/45
75/55
95/65
105/75
135/95
Or air squats.