February 16, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game

Couch Led

Lots of Mobility

 

Burgener Warm Up

STRENGTH:

Bring Sally Up

OHS-Empty Barbell

METCON:

3 Rounds

10 Snatches 95/65

10 Hspu

400 M Row

ACCESSORY:

5 Rope Climbs-15 Rope Pulls

 

40 Barbell Sit Ups

30 Superman or Ghd Sit Ups

Saddle in Archer

Lizard

Foam Roller

T-Spine/It/Hips

 


MODWOD PROGRAM

WARM UP:

Game

Couch Led

Lots of Mobility

 

Burgener Warm Up

STRENGTH:

Bring Sally Up

OHS-Empty Barbell

METCON:

3 Rounds

10 Snatches 45/35

10 Box HSPU

200 M Row

ACCESSORY:

5 Rope Climbs-15 Rope Pulls

 

40 Barbell Sit Ups

30 Superman or Ghd Sit Ups

Saddle in Archer

Lizard

Foam Roller

T-Spine/It/Hips

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