January 15, 2016

Friday

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 5 Bench Press

METCON:

30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (135/95)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (135/95)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (135/95)

EXTRA CREDIT:

4 x 30 Sec HS Hold

or

4 x 15 Lunges Each Leg

Comment