Call us: 720-289-5789
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Free 3 day pass
Call us: 720-289-5789
Call us Text us
Free 3 day pass

Tuesday, June 16, 2015

Parking Reminder: Please do not park in the 3 parking spots on the east side of the lot during the night classes.

Essentials

Strength/Skill:
Warm Up:2 Sets:

Strength:

Skill:
WOD:
A) In Teams of 5 Perform 3 Sets For Max: (Alternate Every Minute)

  • :45 Seconds Burpee Over Stick Jump
  • :45 Seconds Sit Up
  • :45 Seconds Air Dyne
  • :45 Seconds Single Arm Farmers Carry Alt. Every 10m
  • 1 Minute Row For Calories
  • Rest

Rest 5 Minutes:

B) For Time:

  • 50 DB Snatch (Alt Arms)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

Strength:

Skill:
WOD:
A) In Teams of 5 Perform 3 Sets For Max

  • :45 Seconds Burpee Over Stick Jump
  • :45 Seconds Sit Up
  • :45 Seconds Air Dyne
  • :45 Seconds Single Arm Farmers Carry Alt. Every 10m
  • 1 Minute Row For Calories
  • Rest

Rest 5 Minutes:

B) For Time:

  • 100 DB Snatch 50/35 (Alt Arms)
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

Strength:

Skill:

WOD:
A) In Teams of 5 Perform 3 Sets For Max

  • :45 Seconds Burpee Over Stick Jump
  • :45 Seconds Sit Up
  • :45 Seconds Air Dyne
  • :45 Seconds Single Arm Farmers Carry Alt. Every 10m
  • 1 Minute Row For Calories
  • Rest

Rest 5 Minutes:

B) For Time:

  • 100 DB Snatch 70/55 (Alt Arms)
Additional:
  • 10 Minutes Mobility
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