February 29, 2016

Monday

ANNOUNCEMENTS: 

 

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

None

METCON: 

20 Minute AMRAP

10 Lunges in Place

8 Burpees

10 Lunges

8 Ring Rows

EXTRA CREDIT:

Hip Mobility and Quad Stretches

 

TRADITIONAL PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

None

METCON: 

16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

EXTRA CREDIT:

Hip Mobility and Quad Stretches

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