TOMORROW (SUN): 8:30a Wayland Track!
"The Fragile"
800 Meter Run
30 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
48/36 Calorie Bike
30 Box Jumps
24/18 Calorie Bike
20 Box Jumps
12/9 Calorie Bike
10 Box Jumps
"Friendly Fran"
3 Rounds
21 Thrusters
21 Pull Ups
TODAY:
Pop-up FOUNDATIONS Class at 9:15a
Deadlift
1x10 at 60%
1x8 at 75+80%
1x6 at 85%
1xAMRAP at 90%
"With Teeth"
3 x AMRAP 1
Calorie Row
Dumbbell Reverse Lunges
Alternating Hang Dumbbell Snatch
POP UP FOUNDATIONS:
Tomorrow Thu 7/8 at 9:15a
Run
with a partner
15 x 300 Meters
on the 2 minute
"Head Like a Hole"
50 Dumbbell Deadlifts
25 Shoulder to Overhead
75 Sit Ups
150 Double Unders
75 Sit Ups
25 Shoulder to Overhead
50 Dumbbell Deadlifts
TODAY: 7a, 8a and 9a ONLY
"Isn't Everyone"
AMRAP 30
In Teams of 3
Athlete 1: Row for Meters
Athlete 2: Rest
Athlete 3:
6 Hang Squat Cleans
8 Toes to Bar
12 Burpees
TODAY: No Rise-N-Grind
Sudbury Road Race at 9a
Details for Race in Today's Post
TOMORROW: 7a,8a+9a classes ONLY