12-22-14

Holiday Schedule

Mon, Tue, and Fri normal hours

Wed- 1 Class @ 830a

Thur-Closed

Fitness:

A1. Back Squat 6-8 x 4 @ 30×1 no rest
A2. SA DB Row 6-8 x 4 no rest
A3. Plank (Elbows) 60 sec hold x 4 no rest
+
6 sets not for time w/ minimal rest
8 kbs
1 sled
10 calorie row

Competition:

A. Back Squat 1-2 x 5 @ 20×1 rest 2-3 min
+
7 min AMRAP
3 Power Clean and S to OH 135/95
3 T2b
ascending ladder by 3
+
Row 30 sec @90%
30 sec off x 10-12