22 September 2015 22 September 2015
Tuesday 22 September 2015 '22 September 2015'

brittanyCome by the gym, at 430, to say goodbye to one of our very first members.  She has been a huge part of our family for 3 years.  We will surely miss you Brittany.  See you soon.

1. Warm-up level 2
4 Rounds
10 Pull-ups
10 Hip extensions
10 Air squats
2. OLY
Snatch 6×3 @70% – Drop and reset each rep
3. Strength
3×5 touch and go deadlift at very moderate weight
start around 60%
4. Met-Con
AMRAP 20 Minutes
200m KB/DB Farmers carry 53/35lbs each
15 OHS 135/95lbs
15 Bar facing burpees
5. Extra
6 Rounds
200′ Prowler down and back sprint – Light (100′ down, low bar/100′ back high bar)
Rest two minutes

1. Warm-up level 1
3 Rounds
10 Pull-ups
10 Hip extensions
10 Air squats
2. OLY
Snatch 6×3 @70% – Drop and reset each rep
3. Strength
3×5 touch and go deadlift at very moderate weight
start around 60%
4. Met-Con
AMRAP 20 Minutes
200m KB/DB Farmers carry 53/35lbs each
15 OHS 95/65lbs
15 Bar facing burpees

1. Warm-up Base
3 Rounds
10 ring rows
10 Hip extensions
10 Air squats
2. OLY
Snatch 6×3 @70% – Drop and reset each rep
3. Strength
3×5 touch and go deadlift at very moderate weight
start around 60%
4. Met-Con
AMRAP 20 Minutes
200m KB/DB Farmers carry 35/26lbs each
15 goblet squats 35/26
15 burpees

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