6/28/2017

6/28/2017

Awesome job today folks. The Workout was tough and you all gritted it out. For most people today was a day that they used the heaviest weight for a thruster that they ever have used. It was tough especially with those pesky burpees in there. Nice job and lets hit Wednesday hard. 

Workout of the Day:

1) Coach led Warm-up

2) For total reps complete
2 Minutes of
Double Unders
2 Minute Row for calories
90 second rest
4 Minutes of Double Unders
4 Minute row for Calories
90 Second rest
6 Minutes of Double Unders
6 Minute row For Calories

3) Mobility/Stretching


Competition Programming:

1) Back Squat -
1x3@ 62.5%, 1x3@ 67.5%, 5x5@ 72.5% of your 1RM

2) Front Squat -
1x15@ 62.5% of your 1RM

3) For time Complete
2 Rounds of
3 Mile Cycle
30 GHD Sit-ups

4) 4x60 Sec FWD Lean in the rings

5) Mobility/Stretching



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720 SE Pioneer Way Oak Harbor Wa 98277