Call Us: (518) 459.4444

22
Oct

Tuesday 102113 To Wednesday 102213

Upcoming Events
  • October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
  • October 26th. 9am to 6pm. Rock Tape Seminar
Tuesday (10/21)
WOD Prep:
Squat Therapy 3 x 15
 
1. 5 Rounds For Time of:
15 Pull ups
20 Kettlebell Swings (53/35)
25 Wall Balls (20/14)
* 20 Minute Time Cap

 

2. Every Minute on the Minute for 10 Minutes
2 Double Kettlebell Overhead Squats

 
Wednesday (10/22)
WOD Prep:
Lax Ball Calve Roll
* 2 Minutes Per Side
 
1. Muscle Up Transition Practice
– Boxers Pose
– Pull To Sternum (3 Second Hold)
– Press / Jump Up (3 Second Hold)
– Negative (3 Second Hold)
– Back To Sternum
– Boxers Pose
 
12 Minute AMRAP of:
150 Wall Balls (20/14)

3. FLR
* 3 Attempts at a Max Time Hold

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