MONDAY 170109



Row 500m

Crossover Symmetry

15 Hollow Rocks


Spiderman Crawl Down

Samson Lunges Back

10 Dive Bomber Push ups

High Knees Down

Broad Jumps Back + 3 Squats



Take 15-20 minutes to establish today’s 1-RM Pause Back Squat
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)



For time:
Row 1000 Meters
20 Burpees Over Bar
40 Thrusters (45/35 lbs)



For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-Ups

13 Minute cap.  If you reach the time cap add remaining reps to time…. if you have 3 thrusters left your score is 13:03.



Banded lat stretch

Mash quads with barbell

Roll Posterior


Box Brief:

*******Paleo Challenge Starts Monday….get your measurements in to Rachel and record your score from the workout.


*******Intramural Open sign ups start Monday.  There will be a sign up sheet at the gym to be entered into the draft.


********Dunk Tank is coming this Wednesday afternoon.


********Martin Luther King Jr Day there will be classes at 8:30 and 9:30am.

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