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If you’re thinking about taking today off, or cherry pick the workouts…DON’T…Get in here and get some work done! This is going to be a good workout so don’t miss it

Also, 2:30 class starts TODAY!!!

1-2-3-4-5-6-7-8-9-10

Overhead Squat (105/75) ADV (135/95)

10-9-8-7-6-5-4-3-2-1

Ring Dips

Each set adds up to 11 reps. You will do 1 overhead squat, then perform 10 ring dips. 2 overhead squats, 9 ring dips, 3 OHS, 8 ring dips…….and so on!

3..2..1..GO!

Its another week and another great workout!!!!

Also, a very special Happy Birthday to Lisa R! Come celebrate your birthday with a doozy!

Kelly—

5 rounds

400 meter Run

30 Wall Balls (20/14)

30 Box jumps (24/20)

12:00 Strength/ Met-Con

1:00 Open Gym

 

12:00 Class

PART A)

5×3 Snatch (these can be touch & go or fast singles)

Rest 1-2 minutes between sets

PART B)

3 rounds for time

1 minute plank

10 Hang Squat Snatches (95/65) adv. 115/75

200m run/ 250m row

PART C)

TABATA AB-LAB (1 set per exercise) 4 minutes total

– V- Ups

– Crunches

– Toe touches

– Bicycle Sit ups

– Candle sticks

– Side Crunch left

– Side Crunch right

– Max Plank hold, push ups every 10 seconds if you make it past 1 minute