06.28.16 Tuesday

Marcos working on pause front squats with a 3 second count at the bottom!
Marcos working on pause front squats with a 3 second count at the bottom!
MOBILITY:
Foam roll, 10 passes ea.
– IT Bands
– Thoracic Spine
– Lats
– Adductors

STRENGTH/SKILL:
4 Rounds:
1a) 6 total – 10m shuttle sprint.
Rest 1:00
1b) 6 total – 10m Bottoms-up KB Carry, switching arms ea 10m
Rest 1:00

Finish 1 set of A then 1 set of B, repeat for 4 rounds.
*Score is total rounds*

METCON:
4 RFT:
50 Double Unders
25 Air Squats
12 Burpees
*17 Minute Time Cap*

AFTER PARTY:
Foam Roll Quads/Calves x 10 Passes each
____________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Partner Chipper WOD:
Team of 2-3 split work anyway:
Row 2000m (min 300m each person per row)
50 Slam Ball Passes (squat then pass)
100 Slam Ball Sit Ups
50 Box Jumps
Row 2000m
*18 Minute Time Cap*

Trivia QOD: How many people were living in the U. S. in 1776?

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