March 18, 2014 admin


1. AMRAP 6mins: Wall Balls *EMOM do 5 T2B

Rest 3mins

2. 1:40on / :20off x 3: Row for Calories

Rest 3mins

3. :20on / :10off x 8: Double Unders + 2mins of max Anchored Sit Ups

Notes:  Record total Wall Balls, Calories and Sit Ups.

Competitor’s Program

1. EMOM x10:

Odd: 3 Front Squats
Even: 3-5 Muscle Ups

Notes: Front Squats should be heavy but aggressive…build as you go.

2. 3 Rds for Reps:

:60 Wall Balls
:60 Burpees
:60 Double Unders
:60 KB Snatch 24kg
:60 Rest

Notes:  Record reps per mvmt per round.  For KB Snatch use right arm for the first round, left arm the second round and alternate for the third round.

Yesterday’s Yoga class was a huge success…thanks to Lisa and everyone who came out.  We will have another FREE class next Sunday…get signed up!

“It is easier to forgive an enemy than to forgive a friend.” – William Blake

Breathing and High Rep Movements


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