22
Dec
FRIDAY
A GROUP WARM UP (on the whiteboard)
B METCON
OPEN & PERFORMANCE
“Warpath”
800 Meter Run
6 Rounds “The Chief”
400 Meter Run
4 Rounds “The Chief”
200 Meter Run
2 Rounds “The Chief”
Barbell: (135/95)
FITNESS
“Warpath”
800 Meter Run
6 Rounds “The Chief”
400 Meter Run
4 Rounds “The Chief”
200 Meter Run
2 Rounds “The Chief”
Barbell: (115/80)
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
*** Sub equal distance on the rower
50/35 – 30/20 – 15/10 Calorie Assault Bike