10 Almeida St
East Providence, RI 02914
(401) 438-0637

Monday, December 5th

December 04, 2016

FITNESS & LIFESTYLE

STRENGTH

Every :90 for 10 sets

1 Thruster (from the Rack)

Start at 50-60% 1RM and work up to heaviest possible

 

METCON

“Open Wod 14.5”

21-18-15-12-9-6-3 reps for time of:

Thrusters (95,65)

Bar Facing Burpees

 

SPORT & COMPETITION

  1. ENDURANCE (to be done before class, independently)

Run for 10 Minutes away from the gym at 90% and then sprint back in under 10 Minutes

  1. STRENGTH

Every :90 for 10 sets

1 Thruster off the Rack

Work up to a max

  1. METCON

“Open Wod 14.5”

21-18-15-12-9-6-3 reps for time of:

Thrusters (95,65)

Bar Facing Burpees

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