***Change Of Schedule***
Saturday 4/9- 9 am Ultimate Frisbee @ Lake Wylie Elementary School
Sunday 4/10- Regular Open Gym Hours 10-12 pm
Strength:
Power Clean 5×5
Metcon:
For Time
21-15-9
Power Clean – 135/95
Hand Stand Push Ups
Pull Ups
L2- 115/75, Handstand Hold for 20 Seconds + Push Ups (21-15-9)
L1- 95/65, Push Ups, Ring Rows
or..
Endurance
30 second hollow rock position hold (mod to knees up and arms pointed to feet)
30 second superman hold
30 second rest
5 rounds
then…
Every 5 min
800 meter run
max KB swings with remainder of time (1.5/1)
rest 3 minutes
5 rounds
score is total KB swings
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