Sunday, December 11, 2016

161211:

Make sure to hang around after classes today for Sarah's Durability Seminar! This is the first of many monthly seminars to help you stay healthy and durable as you're getting stronger and fitter. Videos, notes, and smiles are all strongly encouraged!

Heavy MetCon Day

SKILL/COORDINATION:

2 rounds:
 - 6/6 side-lying windmills
 - 6/6 figure 8 w/hold
 - 6/6 figure 8 w/straight arm hold

METABOLIC CONDITIONING:

"KING KONG"
3 rounds:
 - 1 Deadlift (455/310)
 - 2 Muscle Ups
 - 3 Squat Cleans (250/170)
 - 4 HSPU

4 rounds:
 - 20m sled push
 - Rest 1:00