April 19, 2016

Tuesday

ANNOUNCEMENTS:

Within the next few weeks we will be switching our membership management system to RhinoFit.  You will received an email from RhinoFit asking you to register your account and enter in your drafting information. 

What does this mean for you?

  • You will be able to track your workouts
  • You will be able to change your drafting information and charge retail items to your account
  • You will be able to check in and see your daily ranking on the Leaderboard
  • You will also be able to communicate with other members and stay up to date on any news from the box

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Cleans 5 x 3 (Coach helps determine weight)

METCON:

Mind Eraser
AMRAP 20:
7 Power Cleans, 95/65
7 Burpees
200m Run

EXTRA CREDIT:

ROMWOD

or 

4 x 15 Jumping Squats

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Cleans 5 x 3 @70%

METCON:

Mind Eraser
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run

EXTRA CREDIT:

ROMWOD

or 

4 x 15 Jumping Squats

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