SUNDAY

Today we are starting a new class at 8 am. Mike V. is coaching the new Shred class. Looks awesome!!! Check it out and let’s have some feedback.

METCON

OPEN & PERFORMANCE
“Roped In” 
For Time: 
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80)
800 Meter Run
5 Rope Climbs

FITNESS
“Roped In” 
For Time: 
50/35 Calorie Row
600 Meter Run
30 Power Snatches (75/55)
600 Meter Run
5 Rope Climbs

SHRED!!! @ 8 am

7 rds every 90 sec

10 strict barbell presses

10 kb shrugs

10 minute EMOM:

10 empty barbell curls

10 standing barbell tricep extensions

7 min amrap:

25 V ups

25 reverse crunches

25 crunches

Tabata Assault bike