1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

WOD & Wine 6:30pm BRING YOUR FRIENDS! (Ladies Night)

July 30, 2015

Tomorrow night at 6:30pm is the Ladies WOD & Wine Event. There will be a workout followed by a happy hour with a raffle. Tickets are $1 each or 6 for $5. If wine is not to your taste, approved feel free to bring your own drinks!



Workout of the Day

Strength/Skill, Week 3 of 4

Clean and Jerk

Build to a heavy single in 10-12 minutes, approximately 80% of 1RM.  Once you hit the target weight, perform 3 singles, with approximately 90-120 seconds rest between lifts.

Pause Back Squat

4 sets of 2

You should be pretty warm following the Clean and Jerk, especially if you are hitting the lifts with a full Squat Clean.  Take a few warm up sets, and perform 4 sets of 2 heavy Pause Back squats, with a 3 second count between reps.  Like the C&J, take 90-120 sends rest between sets.



3, 6, 9, 12, 15, 18…rep rounds of

Wallball Shot 20/14

Kettlebell Swing 53/35

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