Weds, May 10th

Posted May 9, 2017 by Dan Broughton & filed under Workout of the Day.

Today:

Strength:

Ring Dips

METCON:

Every 4 Minutes for 12 Minutes:

ROW or RUN (500,400m)

3 Max Sets of Strict Ring Dips. *That is, 3 attempts for max dips each round. Then after the 3rd, go run/row

Wednesday, October 9th

Front Squat – 5 Rep Max Test

Every 3 minutes, for 12 minutes (4 sets) 20/15 Calories of Assault Bike 10 Burpee Box Jump-Overs 24″/20″ | 20″/16″ | step overs

Workout – looking for about 45-60s rest here. Classes larger than 6 should be able to stagger start times by 1:30.

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