A. Front Squat 3RM A1. 3×3 @75% of above B. 4 Rounds each for time: Run 400m 9 Burpees Over Bar 6 Thrusters @60/40 3 Bar MU rest 2min between rounds
A. 10 Min AMRAP 10 OH Walking Lunges 15 KB Swings 30 second Handstand Hold rest 3 minutes B. 10 Min AMRAP 10 Deadlifts 15 Box Jumps (step down) 30 DU rest 3 minutes C. For Quality – 20 Wall Walks From the vault..
A. Clean Technique work B. Clean + Hang Clean Moderate Single C. “Partner Badger” 5 rounds for time Squat clean, 30 reps 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Nutrition Seminar- Hi Guys, After speaking to a number of people 1-1 and in small groups the main problem area for people seems to be the knowledge they possess when it comes to nutrition, so with that in mind we will be holding a nutrition seminar for all our members. Nutrition is essential for athletic […]