12-11-14

Please don’t forget about the Grand Opening at 11am tomorrow at the gym. I hope to see you there

Fitness:

A1. Barbell Upright Row 5-7 x 4 @ 3010 rest 20 sec
A2. Trap three Raise 10-12 x 4 @ 3010 no rest; rest 30 sec
B. 30 sec KBS, 30 sec off x 7
+
200m row
15 Wallball
rest 1 min x 4

Competition:

Snatch Technique Work-10 min- Only the bar

EMOM for 24 min
1 min-5 Burpee Box Step Overs 53/35
2 min-35-40 DU(no singles-sub 100/150m row)
3 min-5-6 Thrusters #135/95