Strength/Skill: Front Squat, 4 x 1, Every 2 min
- Find new 1RM (adjust in spreadsheet)
WOD: 20 Min AMRAP
- Ready, set, go: Buy in, For Time of:
- 30 Burpees
- Row 500 meters
- Bike 30/21 calories
- record score
- then without rest continue into the following AMRAP with the remaining time:
- 20 Abmat situps
- 2 Rope Climbs
- Scale rope climbs up or down… challenge yourself
- Coaches, if more than 8 people are in class, run heats 4 minutes apart
- 2 scores altogether….the time after the 30 bike calories and the score from the AMRAP
The News:
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez
Check out my Blog: Here
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May 29, 2017: Memorial Day Murph and Box BBQ
May 30, 2017: Essential Oils for Beginners
June 3, 2017: Sgt. John Lyons Run to Remember
