March 2, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game

2Rounds

10 Wall Therapy Squats

200 M Row

STRENGTH:

Back Squat

5x3 -2 Sec Pause at Bottom

Work on a skill between sets.

METCON:

10 Rounds for Time

10 Burpees

10 Sit Ups

 

RX+

4 Rounds

25 Burpees

25 Sit Ups

ACCESSORY:

Group Mobility

Group Abs

Coach Choice

 

 


MODWOD PROGRAM

WARM UP:

Game

2Rounds

10 Wall Therapy Squats

200 M Row

STRENGTH:

Back Squat

5x3 -2 Sec Pause at Bottom

Work on a skill between sets.

METCON:

5 Rounds

10 Burpees

10 Sit Ups

ACCESSORY:

Group Mobility

Group Abs

Coach Choice

 

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