LIFT

Deadlift 2 x 8 – Use up to 90% of your 1 Rep Max across all 8 sets. If new work up to a heavy double.

WORKOUT

Performance
5 Rounds For Reps
30 Sec DU’s
30 Sec REST
30 Sec HR Push Up
30 Sec REST
30 Sec Box Jumps 24/20″
30 Sec REST

Fitness
5 Rounds For Reps
30 Sec Singles
30 Sec REST
30 Sec HR Push Up
30 Sec REST
30 Sec Box Jumps 20/12″
30 Sec REST

SCHEDULE CHANGE

Waitangi Day Tomorrow – 9am Class Only, then Open Gym 10am -12pm

BENCHMARK TRAINING

Games

“12.4”

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14 lbs to 10/9′ target)
90 Double-unders
30 Muscle-up

Hero

“War Frank”

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.

SUPER BOWL MONDAY – GO THE PATRIOTS!