February 10, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

2 Rounds

10 Clapping Push Ups

10 Med Ball Sit Ups

10 Med Ball Squat Toss

STRENGTH:

10 Min Emom

Odd-3 Bench

Even-5 Bent Over Rows

METCON:

3 Rds

50 M Farmer/Waiter Carry

30 HSPU

30 Wall Balls

200 M Med Ball Run

ACCESSORY:

100 Partner Hip

Switch

Banded IT Band

Quad/Calf/Bicep/Lat/

Chest Smash


 

MODWOD PROGRAM

WARM UP:

2 Rounds

10 Clapping Push Ups

10 Med Ball Sit Ups

10 Med Ball Squat Toss

STRENGTH:

10 Min Emom

Odd-3 Bench

Even-5 Bent Over Rows

METCON:

3 Rds

50 M Farmer/Waiter Carry

30 HSPU

30 Wall Balls

200 M Med Ball Run

ACCESSORY:

100 Partner Hip

Switch

Banded IT Band

Quad/Calf/Bicep/Lat/

Chest Smash

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