Monday November 29

ALL CLASSES WILL BE AT NEW GYM 2763 86th Street Urbandale 50322

Morning Class has a few changes starting tomorrow.  1st Heat warm up starts @515am and 2nd Heat starts at 545am.  MONDAY-FRIDAY

PICTURES COMING SOON...

Strength

Deadlift
5-5-5
(75/80/85%) 1 RM


WOD
15 PC
25 Sit Ups
12 PC
40 Sit Ups
9 PC
30 Sit Ups
6 PC
20 Sit Ups
3 PC
10 Sit Ups


Finisher
30 Ball Slams (20/14#)
30 Bar Dips (3x10)