12/22/2015

 In Blog, Workout of the Day

Tuesday-

Skill

  1. Back Squat
    1. 20 min to find 1 RM

Metcon

Athlete

  1. AMRAP 10
    1. 21 russian kb swings 70/55
    2. 40m shuttle sprint
    3. 15 pullups
    4. 40 m shuttle sprint
    5. 9 goblet squat
    6. 40m shuttle sprint
      1. Rest 2 min
      2. X 2 rounds

Fitness

  1. AMRAP 10
    1. 21 russian kb swings 44/35
    2. 40m shuttle sprint
    3. 15 ring rows
    4. 40 m shuttle sprint
    5. 9 goblet squat
    6. 40m shuttle sprint
      1. Rest 2 min
      2. X 2 rounds

***HOLIDAY HOURS- Thursday 9am class (12 days of christmas WOD) then open gym from 12-3
Friday – Closed
Saturday- Only Ruckfit at 10am

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