Thursday 10.12.17

As of right now we are planned to be open on Thursday 10/11. Coaches will be assessing whether to change the workout below or cancel classes as the day progresses. Please check the blog and the Facebook page for updates.

A.

Two sets of:

Weighted Pull-Up x 3-4 reps @ 21X0

Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 20X0

Rest 15-20 seconds

L-Sit x 45-60 seconds

Rest 2 minutes

B.

Complete as many rounds and reps as possible in 6 minutes of:

6 Power Snatches (115/75 lbs)

12 Wall Ball Shots 

Rest 4 minutes, and when the running clock hits 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

12 Alternating Single-Arm Dumbbell Snatches 

12 Ring Dips

Rest 4 minutes, and when the running clock hits 20:00…

Row 1000/800 Meters at Recovery Pace