6-26-14

A couple of quick announcements; We will not be having Open gym on Thursday the 26th. We will also only have 1 class on Friday and NO class on Saturday. We apologize in advance for any inconveniences this may cause.

Fitness:

A1. Dip (Wtd) 2-3 x 4 @ 31×1 rest 1-2 min
A2.(F) SA DB Row 5-7 x 4 @ 31×2 rest 20 sec b/n arms; rest 45 sec
A2.(M) Pendlay Row 3-4 x 4 @ 20×2 rest 1 min
B1. Power Clean TNG x 5 x 5 rest 20 sec
B2. 8/12 Hand Release pushups x 5 no rest (knees off the ground)
B3. L Sit 20 sec x 5 rest 1 min

Competition:

14 min AMRAP @ 85%
300m row
8/12 Hand Release Push Up
14 Walball
rest 5 min
14 min AMRAP @ 85%
8 Hang Power Clean 135/95
10 No Push Up Burpee Box Jump
200m run

or

AD 30 sec @ 85%
30 sec off x 10
rest 4 min x 2