Saturday 12.8.2018

*Reminder: This Sunday (10am) is our Holiday Brunch. Also, we are currently accepting donations for Amos House -- please check out the sign by the Christmas Tree, or see the related posts in our members-only Facebook Group.

"FITNESS" & "PERFORMANCE"

A. In teams of two, with only one partner working at a time, alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:3 Chest-to-Bar Pull-ups*5 Power Cleans (135/95 lbs)7 Front Squats (135/95 lbs)*These can be scaled up to 2-3 Bar Muscle-Ups, or scaled down to Chin-Over-Bar Pull-ups, or Jumping Chest-to-Bar Pull-ups. Goal is the toughest variation you can complete in 15 seconds or lessRest five minutes, and then . . .B. In teams of two, with only one partner working at a time, alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:12/9 Calorie Row6 Burpee Box Jump Overs (24/20″)

"ENDURANCE"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets