Monday 9.19 : Happy Birthday Coach Ryan

Fit for Fall Nutrition Challenge: You should have received an email by now about the challenge Stacey is running for the next 8 weeks. This is going to be big! We will be doing benchmark testing a week from Monday, so you have this week to contact Stacey and sign up.

We have another special day on Monday as it is Coach Ryan’s birthday! You know what that means? Birthday workout time!!! Get in to workout on Monday and if you are lucky enough to see Coach be sure to wish him a happy birthday!

MONDAY
Strength: Deadlift
Performed every 2:00 : 5-5-4-4-3-3

WOD: “Coach Ryan’s Bday WOD”
2 Rounds
15 Squat Snatch 95/65
25/20 Cal Assault Bike

S: Power Snatch 65/45, 18/14 Cal
L1: 75/55
Rx+: 115/75

Extra Work
1. High Bar Back Squat
EMOM 10m: 2 Reps, 1s pause in bottom

2. 3 Rounds
60s ME Double Unders
10 Burpees
rest 1:30