Every 3:00 for 21:00 (7 rounds)
0:00 – 1:30 = Run 300 meters
1:30 – 3:00 = 1 round of “J-Bird”
- 1 Power Clean
- 1 Hang Squat Clean
- 4 Alternating Lunges
- 4 Shoulder to Overhead
Continue this sequence for 21:00 (7 rounds of each event)
Note: This is a complex favored at SEALFIT, and it’s a good one! Today we are making it even more challenging by adding the sprint. Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all eight rounds. Compare today’s workout to September 15, and November 5, 2020, and try to set a new record.
Eddie receives his Brown Belt!
Christmas Week Schedule
- Monday = Regular Class Schedule
- Tuesday = Regular Class Schedule
- Wednesday = 10:00AM Group Workout (all other classes cancelled except for Keyholder)
- Thursday – Sunday = Closed (except for Keyholder)