Thursday 12.4.2014

*Join us tonight, 7pm, at Hot Club as we wish a fond farewell to Sean Sullivan. He will be sorely missed as he relocates to Portland, Oregon. Even if you don't know Sean, come out and see what you've been missing!**Sweatshirt Pre-Sale is going on now through Friday.  Order yours before the chance is gone!

FITNESS & PERFORMANCE

A. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:5 Pull-ups15 Wall Balls (20/14)Rest 5 minutes, and then,B. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:10 Ball Slams200 Meter RowC. "Tabata" Hollow Rocks or Holds

COMPETITION

50 Minute RTW1 Minute Rowing1 Minute AirDyne1 Minute Bear Crawl1 Minute Single Unders1 Minute Runningx10*All done at easy effort

ENDURANCE

Five sets of:Row 500m at your 2000m PR paceRest 30 secondsRow 100m very easyNo additional rest b/t rounds