Important dates:
Sept 12 we will have all class and open gym
Sept 16 9am Partner WOD cancelled, see you at Race for the Cure
Sept 18 Muscle Club Apparel trunk show 4-7pm (shop fitness clothes)
Metcon:
“All Fours”
AMRAP 4
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (75/55)
rest 4 minutes
AMRAP 4
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (95/65)
rest 4 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (115/80)
*If you not RX the whole WOD then use the rower*
SC: Row, (65/45), (75/55), (95/65)
Fit: 200M Run, Row, (55/35), (65/45), (75/55)
Gymnastics Conditioning:
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
6 Strict HSPU
rest :15
3 Strict HSPU
*If do not have strict can work on kipping*
