7/31/14 – Thursday

Written by Joey Tudela. Posted in Fitness

ATTENTION MEMBERS

WE WILL HAVE A LIMITED SCHEDULE THIS WEEK

7/28 – 8/2

DUE TO 4 OF OUR COACHES STILL AWAY 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 – 7:00 AM (Show-up time) | 7:30 AM (Start time)
“Beach WOD” (May change because of weather)
*Stay tune for WOD details

WE APOLOGIZE FOR ANY INCONVENIENCE THIS MAY CAUSE.

WARM-UP

400 Meter Run
Then
3 Rounds of
4 Russian KB Swings (Eye level. Focus on hip explosion)
5 Air Squats
6 Ring Rows

WOD

For time:
8 Deadlifts
7 Power cleans
6 Power natches
21 Pull-ups
6 Deadlifts
5 Power cleans
4 Power snatches
15 Pull-ups
4 Deadlifts
3 Power cleans
2 Power snatches
9 Pull-ups

*All Barbell movements weights are 95/75 #.

Tags: , , , , , , , , , , , , , , , ,

Trackback from your site.

Leave a comment

*