"A Community that SWEATS Together, STAYS Together."

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.

Tuesday March 18, 2014

WOD:

*WOD Done First Then Strength/Use part of warm up to work on Snatch Squat

5 Rounds w/1 minute rest between rounds
200m Run
8 Hang Squat Snatch (115/95/75) & (75/65/50)
100m run
8 Over-bar Burpees


Strength:

5-4-3-2-1 Bar Muscle Ups (Start with 60 sec. rest & then decrease by 15 sec. increments after each set)

Modifications: Jumping Bar Muscle Ups or From Floor on back Ring MU Progression. If they do from floor then do 5x5
Father and Son sprint to the finish! Dad got him but Mark Jr. is closing the gap:)
Great job you two!