*Gymnastics class is tonight at 630pm with Coach Derrick*

Work Out of the Day

Max Effort 500m Row

then,

As many rounds as possible in 5 minutes of:

500m row – buy in

10 lateral bar burpees

10 power snatch, 95/65lbs

10 toes to bar

*Rest 5 minutes and repeat for a total of 3 cycles

Post time and rounds completed to beyond the whiteboard.

Basics

Tabata Mashup

Ball slams

situps

800m run (in 4 minutes)

then,

repeat mashup

*mashup is 16 tabata intervals alternating movements.

**2nd mashup starts exactly 4 minutes after the first.

Post reps completed to beyond the whiteboard.