WOD for 12/11/14

A.
Take 20 minutes to build to a 2-RM Back Squat
Note best successful 2-RM for the day

B.
One set of:
Strict Pull-Ups x Max Reps
*Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test in approximately 8 weeks with the same equipment.

C.
For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots
*Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test in approximately 8 weeks with the same equipment.

Announcement: Xendurance Friday!!!!
This Friday the 12th, Spencer the local rep from Xendurance will be doing a tasting on a few of their other products besides the Extreme Endurance which we already carry. Spencer was kind enough to come by a few months back and put us through the “Karen” challenge and get a few of you started using the Endurance product. Spencer will be sampling out to members The Hydro-X pre-workout, Creatine, and Post-workout Protein products to see if you like them, and MVMNT will possibly be carrying these for purchase at the box in the future. Spencer also has an abundance of other nutrition and supplement knowledge he can share as well. Make sure to start your weekend off well with a Friday Night workout!

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