Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Bench Press (2)
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
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Metcon
Five rounds for time of:
12 Ring Dips
12 Slamballs (30/20lbs)
12 Burpees
12 Ring Dips
12 Slamballs (30/20lbs)
12 Burpees
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Martin(Marty) and Dan will be leading the ride tonight. Marty is tall with glasses and Dan is short and featured on several wedding sites cause his wife’s a babe.
For more info on the trail if you’ve never ridden here before click this link.