WEDNESDAY

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IF YOU HAVEN’T HEARD JOSH WILL BE JOINING OUR TRAINER STAFF SOON. HE PASSED HIS LEVEL ONE AND HAS AN INTEREST IN COACHING. HE WILL BE INTERNING FOR AWHILE SO YOU MAY SEE HIM RUNNING PARTS OF THE CLASS AND SOMETIMES THE WHOLE THING. CONGRATS JOSH!!

Here is a pic of all the hard work Josh has put in to his health.

IMG_0565.JPG

STRENGTH
32×0 Tempo Back Squat 1RM

*3= the time on the decent (3sec)
*2= the pause in the bottom (2sec)
*x= the time going up (Explode up)
*0=the pause at the top (no pause, just one rep)

METCON
“11.6”
(AMRAP IN 7)
3 Thrusters @100/65#
3 Chest to bar Pull-ups
6 Thrusters @100/65#
6 Chest to bar Pull-ups
9 Thrusters @100/65#
9 Chest to bar Pull-ups
12 Thrusters @100/65#
12 Chest to bar Pull-ups
15 Thrusters @100/65#
15 Chest to bar Pull-ups
18 Thrusters @100/65#
18 Chest to bar Pull-ups
21 Thrusters @100/65#
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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