Friday – 120216

dsc_06261

Wednesday’s row + run workout will be seen again! A great “pain threshold” workout that builds mental toughness, especially when running.

Remember, our “Oh Swolley Night” Christmas party is tonight.  We will kick it off as soon as we can after the 6 p.m. class and there will be plenty of great food, games, and fun.  Hope you all can make it and please bring whoever you would like!  “Rides N Shine” is Saturday at Route 46 and Bill has his Cobra replica in the show.  Should be a nice day, not as hot as last time.  Would love to see everyone out there representing!

Warm-up
3 rounds NOT for time:
30 second run in jump rope
10 PVC dislocates
6 Overhead arm stretches with wall-balls (hold 5 seconds, come out)
6 eXalted hip openers (Blackburn baby makers, I didn’t come up with the name)

Workout of the Day
8 rounds for time:
10 hang power snatches (95/63)
10 overhead squats
20 Abmat sit-ups
200 meter run

This workout is capped at 30 minutes.

Post your scores to the Whiteboard.

, , ,