There will be NO 6:30pm class this Friday, Sept. 30.
We will be closed this Sunday, Oct. 2.
A. 20 minute AMRAP
Run 200m
3-6-9-12-15...
Hang Power Snatches @ 95#/65#
5-10-15-20-25…
Medball overhead Ab mat sit-ups @ 20#/14#
*Run 200m after each set
Extra credit
5 DB zottman curls/5 DB hammer curls/5 DB bicep curls
15 DB overhead tricep extensions
x3 sets
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-