August 30, 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:

3 Rounds

5 Open and Closes

20 Jumping Jacks

STRENGTH:

Pause Split Jerks

5X2 @80%

2 sec pause at dip and at finish 

METCON:

6 Rounds

250 Row

10 Burpees

10 Sit-ups

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

3 Rounds

5 Open and Closes

20 Jumping Jacks

STRENGTH:

Pause Split Jerks

5X2 @80%

2 sec pause at dip and at finish 

METCON:

6 Rounds

250 Row

10 Burpees

10 Sit-ups

ACCESSORY:

ROMWOD

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