August 26, 2013

SPRINT!!!!!

LANDON, RYAN, MERISA, BOB, PETE, TERI, NICOLETTE, JAKE

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FREE INTRODUCTORY CLASSES THIS WEEK:     

Monday, August 26th at 7am

Tuesday, August 27th at 6pm

Saturday, August 31st at 11am

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WOD:

Fitness:

AMRAP 15 Minutes

5 Hang Power Cleans (135/95)

1 Rope Climb

15 Hand Release Push-Ups

1 Rope Climb

Performance:

AMRAP 15 Minutes

5 Hang Squat Cleans (185/115)

2 Rope Climb

5 Deficit HSPU (Men 45’s/Women, 3 reps on 35’s)

2 Rope Climb

PERFORMANCE SUPPLEMENTAL TRAINING:

Back Squat:    5 sets of 4 reps @80-85%

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Two rounds for time:

Row 500m

Run 400m

Rest 3 Minutes

Score is total time, including rest.