August 18, 2016

Thursday

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:

Coach's Choice

STRENGTH:

10 Minunte EMOM

1...30 Sec HS hold/10 Shoulder taps

2...30 sec Hollow/L-hang

METCON:

"Air Force"

For Time—(95/65)

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 OHS

20 Front Squats

4 Burpees at the beginning of each minute

WOD starts with Burpees

 

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

10 Minunte EMOM

1...30 Sec HS hold/10 Shoulder taps

2...30 sec Hollow/L-hang

METCON:

"Air Force"

For Time—(65/45)

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 OHS

20 Front Squats

4 Burpees at the beginning of each minute

WOD starts with Burpees

 

ACCESSORY:

ROMWOD

Comment