7/24/14 – Thursday

Written by Joey Tudela. Posted in Fitness

ATTENTION MEMBERS

WE WILL HAVE A LIMITED SCHEDULE THIS WEEK

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
3 Pull-ups
3 Knees to elbows
3 Burpees

*Try to go straight from the pull-ups into the knees to elbows without dropping from the bar if you can.

WOD

For time:
30 thrusters (95/65 #)
20 sit-ups
400 meter run
20 thrusters (115/ 95 #)
30 sit-ups
400 meter run
10 thrusters (135/ 115 #)
40 Sit-ups
400 meter run

*If you can’t ascend in weight pick one weight and stay there for the ladder.

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