GET EXCITED TOMORROW IS THE FINAL FRIDAY NIGHT LIGHTS!!
EVEN IF YOU ARE NOT WORKING OUT COME IN DRINK SOME WINE, BEER, OR WATER AND CHEER ON YOUR FRIENDS AS THEY TACKLE 23.3!!
3rds
2min ME Cal Row
-2min Rest-
2min ME Cal Bike
-2min Rest-
3rds NFT
90sec Plank
30-40 Bridges
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)
