Free Radical Box

Friday Feb 5th
Run or row 10,000 meters

Sunday Jan 31st
Partner workout

Strength

10 minutes to establish heaviest push press double from the rack

Score= add the 2 partners heaviest lifts together

METCON

For time:

In a team of 2, share the work as needed

100 wall balls 20/14
100 Kettlebell swings 53/35
100 cal row
100 abmat situps

Saturday Jan 30th
No classes. Back at it Sunday 1000 and 1100

If you have some spare time do this:

For time:

Run 3k

Rest 5 minutes

Run 1k

Rest 5 minutes

Run 1k

Post your total time including the rest periods in the comments

Thursday Jan 28th
Congratulation to Damian for completing the fundamentals! Looking forward to see you in class soon.

Skills

Muscle up tech work
Sn**ch tech work

METCON

"AMANDA"

For time:

9-7-5

Muscle up
Squat sn**ch 135/95