Friday 6.13.19

Check out our upcoming events!

A) AMRAP 10

10 Touch and Go Power Cleans (135#/95#)
*if Power Clean is not unbroken run 100M immediately as a penalty 
10 Bar Facing Burpees 

Then...

B) With a Partner 

Row 2K in 250M sprints 
*Rest while your partner rows.

Above & Beyond

Cool Down

1 Minute Child’s Pose with Shoulder Variation 
1 Minute/Arm Twisted Cross
2 Minute Frog 

Strength

Establish a 1RM Power Snatch 

Endurance

Assault bike 

TIME - WATTS Rx/ Scaled
1:00 - 200/150
1:00 - 250/175
1:00 - 300/225
1:00 - 325/250
1:00 - 375/300
1:00 - 425/325
0:30 - 200/150
0:30 - 250/175
1:00 - 325/250
1:30 - 425/325
1:30 - 200/175
1:00 - 275/225
1:00 - 325/250
1:00 - 375/300
1:00 - 425/325
1:30 - 200/175
0:30 - 450/350
1:00 - 150/100
0:30 - 450/350
1:00 - 150/100
0:30 - 450/350

TOTAL TIME 20:00
AVG WATTS / MIN 303.125
AVG WATTS / MIN 232.5

Gymnastics

Max Unbroken Ring Muscle Ups

Chelsea JungComment