QUICKSILVER // 9|10|15

foundations

Our September Foundations course has been scheduled!! Let your friends know. Bring them with you Saturday to try a workout!! Remember, you get $50 for every person you refer who signs up!! August filled up quickly, so don’t wait!!

strength | skill

1a. Weighted Ring Dips 4×4.¬† rest 30 sec.

1b. 4×30 sec chin over bar holds. rest 60 sec.

 

wod | QUICKSILVER

5 rounds for time of:

200m run

30 DU’s

10 burpees to a target 6″ above your reach