Looks like we are ready for a good crowd tonight to head out the MHS and watch coach Ollie and the Sharks chomp Fillmore. Game time is 6:30pm… if you attend the 5pm WOD- we will finish up a little early, close up the gym and head out to the high school. Let’s root the home team on under the lights in West Malibu!
|Jason- father to 2 current SHARKS- goes heavy overhead for reps.|
Friday WOD: class times at 7, 9, 10am and again at 3 and 5pm.
Romanian deadlift (3 warm up sets, then 3 moderate weight sets at increasing weight)
Benchmark GIRL WOD
3 Rounds for time of:
500m row (first round everyone rows, start in waves if necessary…then you MUST row if one is available, if not- SDHP with KB for 50 reps at 24/20kg)
bodyweight deadlift, 12 reps
21 Box jumps (24/20″)
Post time and scaling to journals/chalkboard.