Tuesday – 170124

170124Ashleigh

Announcements

  • 6 Week Gymnastics Clinic starting Jan. 28th 
    • Handstands, Planches, Muscle-Ups, Individualized Homework, and more!!!
    • Host Brett Quinn brings his knowledge and experience of 12 years as a high level gymnastics competitor and 6 years as a gymnastics coach to you.
    • His ability to work with athletes of all skill levels makes this clinic unique as he conforms to each athletes individual needs, and creates custom homework plans that ensure the best progress possible.
    • ONLY 12 SPOTS AVAILABLE – CLICK HERE for more details and to get signed up!

SWOD

Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1+ rep @ 90%
rest 2-3 minutes between sets

WOD

Every minute on the minute for 24 minutes (6 sets each):
Station 1 – 12 Walking Lunges w/ KBs in Front Rack (55’s/35’s)
Station 2 – Run 200m
Station 3 – 20 Russian Twists w/ KB (5535)
Station 4 – Run 200m

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