August 14, 2015 admin


1. 10mins: Snatch Tech Work

2. For Time (19min time cap):

1mile Airdyne
30 T2B
40 Burpees
50 Wall Balls
1k Row

Competitor’s Program

1. Every 2mins x 4 sets: 3 Back Squats, 31X1 – PERFECT!

2. Every 2mins x 4 sets: 5 Front Squats, 31X1 – PERFECT!

3a. 3×5.4.3 T2B, rest :10-:20 b/w unbroken sets, rest :90
3b. 3×50′ DB Walking Lunges, rest :90

4. For Time: 2mile Airdyne


REMINDER:  Tomorrow is our 4-year Celebration – there are two opportunities for you to help us celebrate: 11:30am at Stoney Creek Metro Park and 8pm at Bailey’s in Troy.  Friends and family welcome!!!  More details HERE.

“When life is sweet, say thank you and celebrate.  And when life is bitter, say thank you and grow.”

Own Your Hip Rotation

Leave a Reply

Your email address will not be published. Required fields are marked *