12-23-13

This weeks schedule

Monday- Regular hours

Tuesday- 830a, 930a, and 130p

Wednesday-closed

Thursday-Saturday- Regular hours

Fitness:

A. DB BP 10-12 x 4 @ 31×1 rest 2-3 min

B1. Pendlay Row 8-10 x 3 @ 21×1 rest 1 min

B2. Pullup/P-Pullup 5-7 x 3 @ 31×2 rest 30-45 sec

+

15 KBS (HAP)

250m row

rest 90 sec x 4

Competition:

EMOM for 14 min

Even- 9 Burpee

Odd- 35 DU

rest 4 min

+

EMOM for 6 min

8 pistols “4 each leg”