If you still need to do 23.3 or need to redo it, please let the coach know when you get to class and we will accommodate you.
Remember to enter your scores online before 6pm Monday!!
THE LITTLE MERMAID
Run 1000m (1250/1000m Row or 60/48 Echo)
-into-
5 Rounds
5 Strict Pull Ups (15 CTB or 15 Ring Rows)
15 Air Squats (20 Pistols)
-into-
Run 1000m (1250/1000m Row or 60/48 Echo)
Strength
Back Squats
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