1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 13th 2013

February 12, 2013

Saturday classes are fun, but you'll never know until you try them!

Warm Up

4x400M Row with 1.30 minute break

5 minute break then,

10 Thrusters On the minute every minute for 10 minutes (45#/25#),

5 minute break then,

5 Pull-Ups on the minute every minute for 10 minutes

Games Prep 

10 x 250M Row 1 minute break

then,

15 KB Swing (24kg) On the minute every minute for 10 minutes

then,

5 Ring Dips every 30 sec. for 5 minutes

then,

8 min AMRAP of:

3 Squat Clean and Jerks (Power/Split) 135#, 30 sec. break

*if your 135# is less than 50% of your 1RM use 50% of your 1RM*

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