WARM-UP: 200m Run Plyos Stretching SKILL: Death by Pull-ups When you cannot complete anymore rounds of pull-ups, you preform: The 33 Burpee test for time WOD: 3:00 AMRAP 15 Air squats 10 Sit-ups 5 Push-ups (rest 1:00) Repeat, but as a 4:00 AMRAP (rest 1:00) Repeat, but as a 5:00 AMRAP
Congratulations to Dan Lanfear! He has been voted by the coaches as this month’s Athlete of the Month! Dan has been a member for over 3 years and in that time has changed his life dramatically. After a medical set back, he has worked harder than ever and the results speak for themselves. Since the day
WARM-UP: Foam Roll Monster band walks Laterally 3X20 (each) Forward/Backwards 3X20 (each) 200m Run 10 Burpees 10 Barbell good morning 10 Barbell RDL WOD: 20 Min EMOM Minute 1 &2 300m Row *rest remainder of minute 2 Minute 3 10 Deadlifts (225/155) * or 50% of 1 rep max Minute 4 12 Burpees
8842 Broadway St.
San Antonio, Texas 78217
