MUSCLE UP TECHNIQUE AND “NICOLE”

Spend 10 minutes on Muscle upsthen…”Nicole”Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-upsPost number of pull-ups completed for each round to comments.

BACK SQUATS AND “HOPE”

Take 10 minutes to find your Back Squat 5 rep maxthen… “Hope” Three rounds of: Burpees75/55 pound Power snatchBox jump, 24/20″ box75/55 pound ThrusterChest to bar Pull-ups“Hope” has the same format as Fight Gone Bad. In this workout you move from each of...

PARTNER WOD OR OPEN GYM

Come in today at 1130 am and make up a workout that you missed this week or talk to Kam about working on something you need improvement on.or…Partner WODThis is a 2 man team WOD.  The first person starts to run 400 meters while the partner does as many tire flips as...