15 February 2016 15 February 2016
Monday 15 February 2016 '15 February 2016'

12657289_1136464619698383_7872999885541942205_oThursday at 630pm nutrition/supplement class with Steve.  Free for unlimited members.

Be ready to hustle this week!

1. warm up (with class)
3 Rounds
10 Box jumps 30/24″ 24/20
Row 200m

2. Lift
Find your 3RM touch and go squat clean

3. Met-Con (20 min cap)
5 Rounds
10 Deadlift 315/205lbs 275/180 185/120
20 Box jumps 24/20″ /step ups
30 Wallballs 20/14lbs / 20 wallballs

4. Extra
40 Push-ups
75 Unbroken double-unders
30 Push-ups
75 Unbroken double-unders
20 Push-ups
75 Unbroken double-unders
10 Push-ups
75 Unbroken double-unders
Push-ups: please do real chest to deck, plank push-ups. No one wants to see your half rep worm-up and double under score. Double-unders: yup, even 74 in a row will get you back to zero in a set. All must be unbroken.

Be Sociable, Share!