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Workout of the Day: 09/29/2016

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Strength:

Every min OTM for 6 min:
3 Squat Clean Thrusters
**if not comfortable then Power Clean + Thruster = 1 rep

*all sets at one moderate/challenging weight

Metcon:

3 rounds For Time:
500 meter row or 0.7 mile bike or 400m Run
15 Front squats 95/65
10 Toe To Bar
5 Ring Dips

Extra Credit:

Extra Credit:
3 x 12 Leg lifts over Paralette Bar
3 x :20 - 30 seconds superman hold

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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