Saturday 1/16/16

Remember guys a new schedule starts next week. Only changes were made to the kids schedule.

 

a) METCON: “Obnoxious Concoction”
AMRAP 18
50 Step Ups@25/15 DBs (total)
100 Knees to Chest
200 Single Unders (not dubs)
*Teams of 2, split reps anyway*

 

GFIT – 9am TEAM CHALLENGE:

Running Clock

0:00-4:00 AMRAP. Alt rounds w partner

10 KB Cleans

10 KB Jerks

 

4:00-5:00 REST

 

5:00-15:00 AMRAP . Split reps w partner

20 Muscle Ups/60 Ring Rows

30 Burpee Deadlifts@55/35 DBs

50 Hollow Rocks

 

15:00-18:00 REST

 

18:00-25:00 AMRAP. Alt movements w. Partner

10 Hang Squat Cleans

7 HSPU/STO

4 Box Jumps@40″/36″

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