Friday, 1/22/2016

Burpee Strong= 79 

Cluster 1-1-1-1 x 4 sets; Rest :10-:15 b/t reps….
Rest 3:00 b/t Sets (start at 70% and move up small increments) Goal is 85-90% 1RM
AMRAP Ring Dips x 4 Sets; Rest 2:30 b/t
at 40 past the hour
Row 500m
100 Double unders (trip up/break = 3 Burpees)/ 300 singles (trip up/ break = 3 burpees)
Run 400m
*Burpees are done on the spot.

Warm up:

Coach’s choice
Times:
Luis 9:59
Shane 16:29
Jeff 4:44
Jess 9:52
Isa 10:20
Diana 11:38
Verito 9:01
Gabriel 14:53
Chuy 14:33
Razor 8:31
3D 9:30
Randy 7:58
Raisa 12:00
Teresa 11:13
Paige 14:20
Al 14:11
Juarez 5:45
T2 8:26
Jeremy 10:37
Leslie 10:18
O’Malley 8:46
Carlos 11:38
D 6:57
Jill 7:54
Mark 9:57
McC 5:52
Rochelle 8:23

Thursdays:
Gordon 23:09

Other:
Stacey
John