*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM.

Class:

1) 20 minute EMOTM: Odd, Movement of Choice, Even, Movement of Choice

Pick two movements that are weaknesses for you, skill, strength, conditioning, anything, it should just be something that you struggle with. Pick reps/weights that you can maintain and that stay under 20 seconds worth of work (Double-unders can be pushed to 30 seconds).

2) 4 rounds for Max Reps:

1 minute Row for Calories

30 seconds Rest

1 minute Ball Slams 30/20

30 seconds Rest

Extra Work:

3) GHD Sit-ups: 4 sets of 12

Rest 90 seconds between sets. Add load if able.

4) Double-unders: 10 minutes Practice

If you’ve got a consistent 50 Unbroken in Met-cons than work on Triple-unders.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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