August 23, 2016

Tuesday

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:

400 m run/row

20 pass thru

20 ohs 

10 open and closes

5 YTWL

Lunge down

High knees

Butt kickers

STRENGTH:

Seated floor press

6X4 start with 50% and work up

METCON:

3 Rounds

10 Power Snatches 95/65

10 OHS 95/65

10 Toes to Bar

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

400 m run/row

20 pass thru

20 ohs 

10 open and closes

5 YTWL

Lunge down

High knees

Butt kickers

STRENGTH:

Seated floor press

6X4 start with 50% and work up

METCON:

3 Rounds

10 Power Snatches 65/45

10 OHS 65/45

10 Toes to Bar modification

ACCESSORY:

ROMWOD

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