12.8.2017

"YOU DON'T NEED HARDER WORKOUTS, YOU NEED TO GO HARDER IN YOUR WORKOUTS"

-TOMMY HACKENBROOK

Your #1 goal in your training should be hitting the METCON at 100%.  If there is anything that should be top priority, it is the METCON.  Intensity is the key!

-Coach Ryan

FRIDAY

Gymnastic Skills and Drills:

200' HS Walk   7min Max

BB CYCLING:

Power Snatch Climbing

15min EMOM @ 80% 1RM Power Snatch or heavier 

Strength:

Back Extension 4x12 Add wt

GHD-  4x12 Add wt

WOD:

20 min AMRAP

5 Chest to bar Pull-ups

10 Ring Dips

15 Overhead squat (95/65)