Friday 6.24.16

– Kids program is almost full! Make sure you come in and sign up to reserve your spot!

– Teens is about half full, we could use some more though!

– Tomorrow is bring a friend friday so lets see some friends!!

 

 

WARM UP:
– KB Smash – Lats / Calves / Forearms
– 2 Rounds
1 Minute Wrist Distraction (Each)
1 Min Hip Distraction (Each)

 

FITNESS

STRENGTH: Push Press
w/s: 3RM Push Press

METCON: “#therock Called, He Wants His Apron Back”
AFAP
700m Row
150 Single Unders
40 Burpees
150 Single Unders
40 KBS
700m Row

 

PERFORMANCE

STRENGTH: Push Press
w/s: 3RM Push Press

METCON: “#therock Called, He Wants His Apron Back”
AFAP
1000m Row
100 Double Unders
50 Burpees
100 Double Unders
50 KBS @ 53/35
1000m Row

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