February 13, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Bear Crawl

Over/Under

Wall Squats

Walking Hurdle

Lunge Twist

 

Barbell Warm Up

STRENGTH:

4 x 4

Cluster

@ 60% of C&J

METCON:

75 Wall Balls

EMOM 2 Burpees

20/14

ACCESSORY:

Banded Walks

4x10

 

3 Rounds

20 Plate Sit Ups

30 Sec Side Plank

Quad Smash

Frog

Trap Smash

Couch


 

MODWOD PROGRAM

WARM UP:

Bear Crawl

Over/Under

Wall Squats

Walking Hurdle

Lunge Twist

 

Barbell Warm Up

STRENGTH:

4 x 4

Cluster

@ 60% of C&J

METCON:

50 Wall Balls

EMOM 1 Burpee

14/10

ACCESSORY:

Banded Walks

4x10

 

3 Rounds

20 Plate Sit Ups

30 Sec Side Plank

Quad Smash

Frog

Trap Smash

Couch

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