Here is a little throw back from the start of our current location! We just wanted to say Thank You to Greg for everything he has done over the passed 5 years for the gym. On top of that Baby Cole just turned one! Congratulations on your first year as a parent!
Weightlifting
Every 3 Minutes, for 18 Minutes: (6 sets)
Snatch (1.1.1 )
Rest 7-10 seconds between singles
Metcon
Complete as many rounds and reps as possible in 8 minutes of:
20 Power Snatches (95/65 lbs)
20 Push Presses (95/65 lbs)
20 Box Jumps (24″/20″)
20 Power Snatches (95/65 lbs)
20 Push Presses (95/65 lbs)
20 Box Jumps (24″/20″)
(RX+ 135/95lbs)
Accessory
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds