Roach
OPEN ANNOUNCEMENT: This week we will be doing Friday Night Lights. We will have heats starting at 5:30 PM. Coaches Braedon, Micah, and Javi will be throwing down in the same heat. Chad will be running the betting pool. Should be a good show. Come Join.
Workout of the Day
A.
Back Rack Lunges
Every 3 minutes, for 15 minutes (5 sets):
10 forward step lunges (5 R then 5L)
Build in load
After each set: 10 double KB front squats
B.
AMRAP in 13 minutes of:
3-6-9-12-15-18-21 etc of
Thrusters (75 / 55)
Toes to Bar
At minute 0:00, 4:00, and 8:00 run 300m
(pick up where you left off when you return from the runs)
Master: 65/45
Rx+ 100/65