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| TEAM SANDY BALLS ARE THE SUNDAY CHAMPS! |
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| THE LIFT. |
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| THE DIP. |
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| THE HALF SQUAT. |
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| THE RIP! |
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| FITZ-JANEY-MOLLY AFTER THE HEMPSTEAD TRI. |
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| THE GIRLS ON A WINE TOUR PRACTICING THERE HSPU! |
WARM-UP
400M RUN
25 WEIGHTED ABMAT SITUPS
10 BACK SQUATS
10 STRICT PULL-UPS
DYNAMIC STRETCHES
KOB STRENGTH PROGRAM - PRINT AND USE FOR TRACKING!
STRENGTH
- NEW STRENGTH PROGRAM WILL BE THE WENDLER 5-3-1 PROGRAM.
BACK SQUAT
65%X5
75%X5
85%X5+(DO AS MANY REPS AS YOU CAN)
WOD
AMRAP 15 MIN
200M RUN
MAX REPS PUSHUPS
- ONCE YOU DROP TO THE GROUND YOU RUN!
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| RESULTS FROM CREEPY SUNDAY. |
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