Friday – 060917

Anne pushing through Monday’s 10 rep max overhead squat.

Warm-up/Goat training
Take the first 20-25 minutes of class to practice a skill today. Work on those double-unders, learn how to mobilize your front rack, learn some muscle-up progressions, or string those toes-to-bar together!

Workout of the Day
4 rounds for time:
400 meter run
250 meter row
12 over the rower burpees

Rest 3 minutes between rounds

Each round needs to be AFAP (As Fast As Possible)!  Your score on this will be the average time of all of your rounds.  To find this you will simply take your total time, subtract the 9 minutes of rest out, and then divide by 4.

Post your scores to the Whiteboard.

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