12 21 16

P
A. Full Clean (3×3@70%)

 

B. BS: 3×2 @ 65%

 

C. FT:
2 RC
20 Cal Assault Bike
60 DU
2 RC
15 Cal Assault Bike
45 DU
2 RC
10 Cal Assault Bike
30 DU
2 RC
5 Cal Assault Bike
15 DU

 

*LLRC if capable – use legs as needed.

 

F
A. Clean practice

 

B. same

 

C. 2RFT:
15 Calorie Row
15 HSPU (SIP) or DB PP
15 Strict Pullups
Rest 0:30
15 Kipping Pullups
15 HSPU (SIP) or DB PP
15 Calorie Row
Rest 1:00

 

Annual Customer Satisfaction Survey

 

Lunchtime class offering (Jan 2017)