Friday, jan 13

Monday, Jan. 16th Holiday Hours:

Open Gym: 11-2pm

Strength:

Every 1:30 for 9 mins: Overhead Squat

3 Overhead Squats, pick load

Every 1:30 for 9 mins.

Athlete Instructions

Starting at 70% 1RM and building to a 3RM for the day

"Doc"

AMRAP 18 mins: Row Calories, Overhead Squats, and Chest-to-bar Pull-ups

Complete as many rounds as possible in 18 mins of:

15/12 Row Calories

12 Overhead Squats, 95/65 lbs

12 Chest-to-bar Pull-ups

Athlete Instructions

Goal: 6-8 rounds

Challenge yourself today and work for even pacing across. If you can, please note the time you start each round in order to write down the splits after the workout. This workout will be made by the athlete that understands the pace they need to hold throughout. Hit even paces, minimize rest, but still move fast while keeping technique tight.

L2: 75/55, Pullups

L1: 45/35, Jumping Pullups