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Workout of the Day: 09/21/2016

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Skill Work/ Gymnastics Strength:

4 Rounds:
min 1: 6-10 Strict Pull Ups
min 2: 8-12 Strict Dumbbell Shoulder Press
min 3: 8- 12 Bent Over Rows with DBs
*RX+ Strict Chest to Bar

Metcon:

3 Rounds For Time:
200m Medball Run (20,14)
100 meter medball lunge
20 Medball Russian twists (10 per side)
**15 min Cap

Extra Credit:

3 min Max Effort Calories on the Assault Bike

Hours

Monday6:00AM - 8:30PM
Tuesday6:00AM - 8:30PM
Wednesday6:00AM - 8:30PM
Thursday6:00AM - 8:30PM
Friday6:00AM - 8:30PM
Saturday8:00AM - 12:00PM
Sunday8:30AM - 12:00PM

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