ANNOUNCEMENT:
Come join us for a Pride Workout this Saturday at Noon! We are raising money for the Queens Community House. If you would like to donate, here is a link
STRENGTH:
Pause Split Jerk + Split Jerk
*15 Minutes to Build
*For the Pause: Hold the Dip AND the Catch for 1 second each
CONDITIONING:
——RX+——
For time:
10 Wall Walks
20 Box Jump Overs @ 30/24
30 Deadlifts @ 185/125
400m Run
30 Deadlifts @ 185/125
20 Box Jump Overs @ 30/24
10 Wall Walks
——RX——
For time:
10 Wall Walks
20 Box Jump Overs @ 24/20
30 Deadlifts @ 135/95
400m Run
30 Deadlifts @ 135/95
20 Box Jump Overs @ 24/20
10 Wall Walks
——SCALED——
For time:
15 Deadlifts
10 Box Jump Overs
5 Wall Walks
10 Box Jump Overs
15 Deadlifts
400m Run
15 Deadlifts
10 Box Jump Overs
5 Wall Walks
10 Box Jump Overs
15 Deadlifts
——FITNESS——
For time:
30 DB Push Press
30 Step-ups (No Weight)
30 KB Swings
400m Run (or 1k Bike)
30 KB Swings
30 Step-ups (No Weight)
30 DB Push Press
——NOTE——
-18 Minute Cap
