** REMINDER SOME CLASSES THIS WEEKEND AND MONDAY WILL BE CANCELLED DUE TO MIKE AND MOLLYS REGIONAL COMPETITION.
FRI - 4,5,6
SUN - ALL CLASSES
MON - 6AM
WARM-UP
FOAM ROLL/LAX BALL
200M RUN
10 PISTOLS EACH LEG - MODIFICATIONS IF NEEDED
20 HANG CLEANS (BAR)
STRENGTH
12 MIN TO FIND YOUR 1RM HANG CLEAN
WOD
5 ROUNDS - 3 MIN PER ROUND W/ A 1 MIN BREAK
12 PISTOLS
8 KB SWINGS
4 BURPEES
* SCORE = TOTAL ROUNDS
** YOU START THE NEXT ROUND FROM WHERE YOU LEFT OFF SO IF YOU ENDED THE ROUND AT YOUR 7TH OF 8 KB SWINGS YOUR NEXT ROUND YOU WILL DO THE 1 REMAINING KB SWING YOU HAD LEFT AND CONTINUE TO YOUR BURPEES!
RESULTS FROM 5/1/12 |
APRIL HIGHLIGHTS! AWESOME JOB EVERYONE. |
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