GET PUMPED THE 2ND FRIDAY NIGHT LIGHTS IS TOMORROW! COME CHECK IT OUT EVEN IF YOU ARE NOT SIGNED UP FOR THE OPEN.
HANG OUT WITH OLD FRIENDS AND MAKE NEW ONES!!
For Time:
1000m Row
4rds NFT
20 Front + Lateral Plate Raise
:30 Each Side Plank
15 Bicep Curls
15-20 Banded Tricep Pull-Down
Mobility
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
