3/3/15

3/3/15

Mike Bray’s last day! We wish you all the best Mike! You have been a great friend!!!

Strength

Goat training!
20 min EMOM:

• Min 1: Weightlifting goat
• Min 2: Gymnastics goat

Weightlifting options: Overhead Squats, Cleans, Jerks, Snatches, etc.
Gymnastic options: Muscle ups, handstand fun, C2B pull-ups, butterfly pull-ups, T2B, etc.

Conditioning

For time:

• 500 m Row
• 50 Wall Balls
• 5 Curtis P’s

A Curtis P is 1 power clean+2 Lunges+1 Push Press.
L1: 20/14, 95/65
L2: 14/12, 75/55
L3: 12/10, 65/45
7 min time cap!