11/16/2015

Monday-

Skill:

1. Front squat
   1. 8 reps x 3 sets at 72%

Metcon

Athlete

1. 20 min cap on workout:
   1. Row 2k then:
   2. 5 rounds
      1. 5 hang squat cleans 135/95
      2. 10 burpees
      3. 15 deadlifts 135/95

Fitness

1. 20 min cap on workout:
   1. Row 2k then:
   2. 5 rounds
      1. 5 hang squat cleans 95/65
      2. 10 burpees
      3. 15 deadlifts 95/65

Dont forget Bod Pod will be at the gym today starting at 3pm. Please show 5 to 10min early from the time you signed up for. No eating and drinking 1 hour prior and no working out 2 hours before.