December 15th, 2016

Thursday 

Awesome job to everyone who showed up in the cold and rainy weather this afternoon! Side note, you guys have been doing a great job with putting away equipment after each workout, and your coaches really appreciate that!

Thank you ALL for the hard work that each of you give everyday! You guys make our jobs amazing, and we sincerely appreciate that as well!

Quick note, jackets are IN! If you ordered one, see a coach next time you come in and well get it for you. If you did not order one, please wait until those who did get theirs, and we will see what extras we have.

Fitness:

A1. PC 5 x 2 rest as needed
A2. DB BP 5 x 6 rest 60- 90 sec
A3. S. Supinated PU 5 x 2-3 @ 31×2
+
EMOM for 8 min
7 Heavy FS from floor (HAP)
+
300 yd shuttle rest 2 min x 4 (9 changes of direction) Start and finish on the end closest to the gym
**Keep track of times

Competition:

A. PC- Build to a 2RM for the day- in 4-5 sets
B1. RDL 3 x 7 @ 51×1 no rest
B2. SA FW 1 min per side x 3 sets no rest
+
4 min AMRAP
200m run
Burpee AMRAP w/ remaining time
rest 3 min
4 min AMRAP
AB Cals
rest 3 min
4 min AMRAP
200m run
Burpee AMRAP w/ remaining time
rest 3 min
4 min AMRAP
AB Cals