11 06 17

P

A. RMU: 3 rds:
20% – 30% – 40%
Minimal rest between sets, [2] between rounds.

 

B. AMRAP [7]: 3-6-9-12…of
Thrusters (95/65)
BF Burpees

 

C. q(1:30) x 7 [7:30]
Hang Squat Snatch + Squat Snatch

 

F

A. 5 rds NFT:
3-8 Strict PU or Negs
3-8 Jumping PU (CTB if possible)
Bike [1] easy-moderate.

 

B. AMRAP [7]: 3-6-9-12…of
DB Thrusters
Burpees or 2:1 Row Cals

 

C. q(1:30) x 7 [7:30]
4 OHS + 1 Pause (0:04) OHS

 

Reminder that we now offer a lunch class on Wednesdays!  (Link)

 

Congratulations to our own Corey and friend Harriet for placing 1st overall at NC Fitcon in Greenville, NC on Saturday!