Monday 3.21.16

BOOM the final week of the open is here! We hope to see you all Saturday at 1pm! If any changes happen once we find out what the workout is we’ll post it here, on Facebook and in the Facebook event.
FITNESS

a) STRENGTH: Back Rack Step Ups
w/s: 4×10 (5 Each leg)@20″, weight should be challenging

b) METCON: “Dob’s Binder”
Fro Time
30 Wallballs
30 Abmat Situps
30 DB Snatch (Alt)
30 Box Jump Overs (can use plates also)
*3 Burpees OTM*

 

PERFORMANCE

a) STRENGTH: Back Rack Step Ups
w/s: 4×10 (5 Each leg)@20″
*L2 = 135/95*
*L1 = 115/75*

b) METCON: “Dob’s Binder”
Fro Time
30 Thrusters@95/65
20 Toes to Bar
30 DB Snatch (Alt)@55/35
30 Box Jump Overs@24/20
*3 Burpees OTM*

c) BURNER:
15-10-5
Calorie Row
Hang Clean@95/65

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