P

A. Row: 2 rds: 7x200m, :20 rest

Rest 1:00 between sets

 

B.

AMRAP [3] @ 0:00:

3 Cleans (power ok) (135/95)

3 FS

3 PJ

 

AMRAP [3] @ 6:00

3 Cleans (power ok) (175/125)

3 FS

3 PJ

 

AMRAP [3] @ 12:00

3 Cleans (power ok) (205/145)

3 FS

3 PJ

 

C. 4RFT [C10]:

21 OHS (95/65)

12 BF-Burpees

 

F

A. OTM [12]: 8 Pushups. Scale to hit all reps.

 

B.

AMRAP [3] @ 0:00:

6 1A-DB Snatch (25/15)

6 1A-DB Goblet Squat

6 1A-DB PP (3L+3R or 6L, alternate next round)

 

AMRAP [3] @ 6:00

same as above with increased load (30/20)

 

AMRAP [3] @ 12:00

same as above with increased load (35/25)

 

C. 4RFT [C10]

15 Cal Row

9 Burpees

 

L45: B, C

 

Sports Massage: Feb 16th – signup sheet available. 3 slots left

 

Nominate us for best Gym in Durham County!  (link here) Here’s how it works!

  • Nominations will be accepted February 13th and closed at 11:59 PM on Sunday, March 5th.
  • Only the top four nominees in each category appear on the final ballot.
  • The final ballot will be open April 17th – May 7th.

 
02 14 17