August 17, 2016

Wednesday

ANNOUNCEMENT: 

  • Bring in a friend for free for the rest of August.  If they join, you get $10 your membership for a WHOLE YEAR!!!

RX PROGRAM

WARM UP:

Down & Back

Skip

Duck Walk

Inchworms

Over/Unders

Soldier Walks

Grapevine

Broad Jump

Butt Kickers

STRENGTH:

14 Min E2MOM

High Hang Clean + Hang Clean  + Power Clean @70%

METCON:

8 RFT

200 M Row

50 Dubs/100 Singles

ACCESSORY:

Bar Roll outs 3x10

Back ext 3x10


MODWOD PROGRAM

WARM UP:

Down & Back

Skip

Duck Walk

Inchworms

Over/Unders

Soldier Walks

Grapevine

Broad Jump

Butt Kickers

STRENGTH:

14 Min E2MOM

High Hang Clean + Hang Clean  + Power Clean @70%

METCON:

5 RFT

200 M row

50 Singles 

ACCESSORY:

Bar Roll outs 3x10

Back ext 3x10

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