February 15th, 2017

WEDNESDAY

Hope you all enjoyed your Valentine’s Day!

Come in tomorrow ready to work off that candy! 😉

#JunkFoodHoliday

Fitness:

“Active Recovery”
5 sets
2 TGU per side (HTLW)
Step up 6 per side with KB in Front Rack
Ring Pushup w/ turnout x 8-10 (You may elevate rings to your comfort)
**Please sub regular pushups as needed
+
3 sets
8 Z PRESS
12 Face Pulls Hands Finish 2-3″ above head
10 Side Plank w/ rotation
+
Shoulder mobility with Stanley

Competition:

EMOM for 12 min
1 min- 40 sec Row for Cals
2 min- 6 SA OHS with DB
3 min- 6 DB Snatch Per side 50/30
+
42 min running clock
30 sec Shuttle run
30 sec rest
30 sec AB hold 400/325-350 watts
30 sec rest
30 sec Row 1400-1500males/1100-1200 females/ Female masters 900-1000
+
10 min cool down