• Nutrition Challenge: Started TUESDAY!! Details HERE
• Crossover Symmetry: Shoulder activation, mobilization, recovery and strength. Details HERE
• Barbell Club:
  • Monday 7:30pm
  • Tuesday 6:30am
  • Thursday 6:30p
• Teen Classes: 
  • Tues, Wed and Thurs at 4:30pm
• Rise-N-Grind: Will resume Sunday 9/9 at 8am

Front Rack Lunges
5×3, across

“The Mothership”
4 Rounds:
12/10 Calorie Bike
200 Meter Run
Rest 2 Minutes

WOD Guidance & Goal: For the lunges, do 3 reps on one leg then 3 reps on the other. Go heavier than last time.
For the metcon, it’s a sprint. Target :30 for bike and :45 for run. Lactic acid paradise!

Post Weight and Times to Comments.

3 x 1k, with equal work/rest