January 12, 2016

Tuesday

ANNOUNCEMENT: We will be starting a 90-Day Program for new members and current members.  For current members, it is more of a reboot to your nutrition that will help you with WODs and your goals. 

ASK ANY COACH FOR MORE DETAILS

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 250M Row Sprints (1:1 Work/Rest)

METCON:

4 Rounds of for max reps of:
1 min of Pull ups

1 min of Thrusters, 75/55
1 min of Row for Calories
1 min of Push Press, 75/55
1 min of Rest

EXTRA CREDIT:

4 x 500M Row (1:1 work/rest)

or 4 x 40 DUs

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