April 14, 2016

Thursday

ANNOUNCEMENTS:

Remember that we will be CLOSED on Saturday April 16th due to hosting Festivus Games.  Please come out and support your fellow members that are participating. 

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Front Squat 4 x 5 (Coach helps pick weight)

METCON:

“Boat Race”
3 RFT:
300m Row
200m Run
3 mins rest between rounds.

EXTRA CREDIT:

ROMWOD

or 

Shoulder Complex

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Front Squat 4 x 5 @70%

METCON:

“Boat Race”
3 RFT:
500m Row
400m Run
3 mins rest between rounds.

EXTRA CREDIT:

ROMWOD

or 

Shoulder Complex

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