Happy Birthday Merrily!

WarmUp
Run or Row 400m
1 Len Inchworm
1 Len Spiderman
2 Rounds
5 PullUp
10 KB DeadLift
10 KBS

1) AMRAP10
10 PullUp
10 KBS 24/16 kg
Run 200m
Rest 5:00

2) AMRAP10
6 PowerClean 95/65#
9 Burpee
Row 250m
** Happy Birthday Merrily!!

GroupCoolDown

WarmUp
Run or Row 600m
Cars Shoulder
2 Rounds
7 PullUp
7 PushUp
10 Lunge

1) 4 Sets
Pushpress x 3 reps
Rest :90
StrictPullUps x 4-8 reps
Rest :90

2) 3 Sets
On a 3:00 running clock
Run 400m
AMRAP HR PushUp
Rest 3:00

GroupCoolDown

Summer hours: 9:00am is now 9:30am.

10922490_1603711516527500_2750119252242096905_n

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s