7/19/14 – Saturday

Written by Joey Tudela. Posted in Fitness

ATTENTION MEMBERS

WE WILL HAVE A LIMITED SCHEDULE THE WEEK OF

7/20 – 7/26

DUE TO 4 OF OUR COACHES COMPETING AT THE 2014 MICRONESIAN GAMES IN POHNPEI.

MONDAY, WEDNESDAY & FRIDAY – 5:15 & 6:15 PM CLASSES

TUESDAY & THURSDAY – 6 AM , 5:15 & 6:15 PM CLASSES

SATURDAY – 7:30 AM CLASS

WE APOLOGIZE FOR ANY INCONVENIENCE THIS MAY CAUSE.

WARM-UP

400 Meter Run
Then
4 Rounds of
1 Strict Pull-up (Pull as high as you can, no band)
2 Burpees
3 Slow Air Squats (3-5 Seconds down, 3-5 Seconds up)

WOD

“Lactic threshold training”

20 Minute EMOM of:

Odd Minutes: 3 Wind sprints (Wall to warehouse door, One way = 1 Sprint, Fast!)
Even Minutes: 10 Burpees

*Rest for the rest of the minute after completing the movement for the minute. If it is to easy bump it up a sprint and a burpee and vice versa.

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