SPONGEBOB SQUAREPANTS SQUARED
For time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")
At 10:00 mark
5 Minutes to establish the following complex:
Squat Snatch + Hang Squat Snatch + Overhead Squat
At 15:00 mark
20 Squat Jumps
10/8 Calorie Row
10 Snatch (115/85)
10/8 Calorie Row
20 Squat Jumps
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up