Athlete Choice Day!
Every 5:00 for 4 Rounds (20:00 Running Clock)
3 Hang Power Cleans
3 Front Squats
3 Shoulder To Overhead
Run 100 Meters (HQ to Krav Maga)
5 Gi Janes (or 3 Bar Muscle Ups or 10 Toes to Bar)
Run 100 Meters (Krav Maga to HQ)
Note: On the Barbell component, Athletes can choose their preferred weight. This is a “complex” and the barbell must remain in play the entire set. These should be heavy lifts, working off approximately 60% of a maximum effort. Watch the Burpee Pull-up (GI Jane) explanation from the Law Enforcement Seminar [video] to learn the finer details of this awesome skill, or Athletes can choose the Bar Muscle-up or Toes to Bar.
The 8AM crew is stronger than ever!
Thursday Special Programs
5:15PM – 6:15PM Combined Bag Class (6 x 2:00 Rounds) and Warrior Yoga