Monday 11.16.2015

November 15, 2015 Troy Rathke

Congrats to Marisa and Zach on their big win on Saturday! So proud of all of our CFE competitors!

Second podium of the weekend! Great work Kelly and Meghan!

Line Drill/Wall Ball Relay Races!
(Run, 5 wall balls, run back... repeat for High Skips, Butt kicks, and Run)

Mobility:
~Banded Overhead
~Banded Hip
~Banded Couch
~Banded Squat

A. Thruster - 10:00 to build to a heavy double from the floor

B. "Fran"
21-15-9
Thrusters (95/65)
Pull Ups

C. Airdyne - 4:00 for max calories, EMOM = 5 Burpees