Schedule Update: Since Sunday will be a very long day for most of us, and most of our 6am crew is competing, we are going to cancel the 6am class for Monday morning! You will all be in need of a rest day!
WORKOUT OF THE DAY
Fitness
1. Metcon
With no rest between sections:
1 minute ME Rope Climbs 15′
3 minute AMRAP of:
15 Burpees
10 Push Press 75/115#
2 minutes ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 75/115#
1 minute ME Rope Climbs 15′
Last performed: 11/25/13
Performance
1. 20 minutes to establish a 1RM Snatch.
2. 20 minutes to establish a 1RM Clean & Jerk.
3. Metcon
With no rest between sections:
1 minute ME Rope Climbs 15′
3 minute AMRAP of:
15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)
2 minutes ME Rope Climbs 15′
3 minute AMRAP of:
15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)
1 minute ME Rope Climbs 15′