11.2.16

Reminder:  Please do not leave ANY valuables inside your car.  We had a break in last night for the first time in 2 years.  It is getting close to holidays and break ins increase this time of year.  If you have anything of value be safe and bring it in the gym with you.  

BB CYCLING

Every 1:30 for 9:00 (7 total sets)-

4 T&G Power Snatches – begin

around 65% of max Power Snatch

and work to a 4rm for the day

 

Strength/GST:

5 rounds of:

:45 ME Front Squats @ 80%

:15 Rest

:45 Shoulder Taps (back facing wall)

:15 Rest

 

Metcon:

For time:

15 Thrusters 120/80#

15 C2B Pullups

15 Bar-Facing Burpees

12 Thrusters 120/80#

12 C2B Pullups

15 Bar-Facing Burpees

9 Thrusters 120/80#

9 C2B Pullups

15 Bar-Facing Burpees

6 Thrusters 120/80#

6 C2B Pullups

15 Bar-Facing Burpees

3 Thrusters 120/80#

3 C2B Pullups

15 Bar-Facing Burpees