THURSDAY

We are back to regular schedule today starting at 5:30 am. If you’ve been MIA, time to get back in!! What are you waiting for?

STRENGTH:

Overhead squat

5 x 3

METCON:

OPEN & PERFORMANCE
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
18 Overhead Squats (115/80)
18 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
15 Overhead Squats (135/95)
15 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
12 Overhead Squats (155/105)
12 Burpees Over the Erg
Max Cal Row

FITNESS
AMRAP 3
21 Overhead Squats (55/35)
21 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
18 Overhead Squats (65/45)
18 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
15 Overhead Squats (75/55)
15 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
12 Overhead Squats (95/65)
12 Burpees Over the Erg
Max Cal Row