WEDNESDAY 170531

Krav Maga Station Rotation:

One Minute “On” Followed by 30 Seconds “Off” for One Round:

Assault Bike
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Peg Board
Battle Ropes
Concept2 Row

Rest as needed then at HQ,

For Time:
Run 400 Meters
Bench Press, 30 Repetitions, 95lb. / 55lb.

Rest as needed then,

For Time:
Run 400 Meters
Bench Press, 20 Repetitions, 135. / 65lb.

Rest as needed then,

For Time:
Run 400
Bench Press, 10 Repetitions, 155lb. / 75lb.

Note: Each round of the Run and Bench session will be individually timed.

Vince is a Warrior

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)

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