WEDNESDAY

TONIGHT IS FUSION LADIES NIGHT AT H2O AT 7 PM. THIS ANNOUNCEMENT HAS BEEN OUT FOR ABOUT A WEEK ON OUR “AWESOME LADIES OF FUSION” FACEBOOK GROUP. I HOPE YOU CAN ALL MAKE IT!!

And on another note, yes, it’s hot. It’s very hot. Don’t forget to hydrate before, during and after the workout. Also, bring a sweat towel. Do not use my paper towels for your sweat towel. It’s not that hard! Bring a towel!!! That goes for the girls as well as the guys. This is gym etiquette!! I hope I don’t have to make this announcement again.

STRENGTH/ACC WORK

Superset 5 sets

1 split jerk

immediately into 8 – 10 DB curls

METCON

FOR TIME

OPEN/PERFORMANCE

100 alt. Db snatches 50#/35#

*EMOM complete 10 wall balls 20#/14#

*Start with wall balls

FITNESS

100 Alt Db snatches 35#/25#

*EMOM 10 wall balls 14#/10#

*Start with wall balls