Thursday 7/20/2017

Class Program

A.  Strength  

Bench Press 

Heavy set of 10

B.  WOD  

AMRAP 4

Wall Balls 20/14

2:00 Rest

AMRAP 3

DB Snatch 55/35

2:00 Rest

AMRAP 2

DB Russian Twists 55/35

AV Program

C.   Assault Bike

EMOMx12 

0:00-3:00 : 10/7 cals

4:00-7:00 : 12/9 cals  

8:00-12:00 : 15/11 cals  

D.   Gymnastics 

 Posted on www.hypegymnastics.com

E. Speed Work

5 rounds -NFT

50m Sled pull Sprint  

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5 rounds - NFT

50m Sled push Sprint  

F.  Accessory Work

7x10 Barbell Row @65% 

5x10 DB Bench Press

5x10 Tricep EXT

5x0 Single Arm KB row