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A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.

September On Ramp session is full. Next session October 2010.

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Operation Phoenix Widget
Dutch Lowy Trainer Seminar: Coach Better | Program Smarter

100116 Wednesday “Slam Dunk”

Strength/Skill Work: Front squat
WOD
30 seconds on, 30 seconds off rotating through each of the following stations:
Wall Ball (Men-10′ target, Ladies-8′ target)
Pull-ups
Box Jumps (20″)
Complete 4 total rounds.
Please note there is not a specific rest station being that you have 30 seconds of rest between each station.
Post total reps and modifications to comments.

January 6th, 2010 | Category: WOD | 10 comments