09/08/15

Regular classes Tuesday, Wednesday, and Thursday. Open gym format on Friday. Closed Saturday for 9/11 GORUCK Challenge.

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Fitness
A) Front squat
Week 4
B) Back squat
Week 5
C) 3x
5 minute time cap
400m run
30 burpees
AMRAP calorie row
-rest 2 minutes-

Performance
A) Front squat
Week 4
B) Back squat
Week 4
C) 3x
5 minute time cap
400m run
30 box jumps
AMRAP double unders
-rest 2 minutes-

Black Belt
A) Oly
Hang snatch
Hang clean
B) Front squat
Week 4
C) Back squat
Week 4
D) 3x
5 minute time cap
400m run
100 double unders
AMRAP burpees
-rest 2 minutes-




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