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2 a Day

By 01/04/2011No Comments


Warm Up

Joint Mobility

3 Rounds NFT

100 Meter Run

5 Burpees

WOD#1 (20 minute cap)
3 Rounds for time of:
Run 800 Meters
10 Chest to Bar Pull Ups
2 Rope Climbs or 10 Chin Ups (Scaled)
rest 10 mins then
AMRAP in 15 mins of
15 Sumo Dead Lift High Pulls 95M/65W
15 Box Jumps 24M/20W

Cool Down

Band Stretch and/or Foam Roll

Olympic Weightlifting Class @ 630Pm Only!!!!!

Power Snatch

Overhead Squats

Squat Snatch