Monday, February 16

announcements:

• We did a hoodie re-order a while ago, and those have finally come in and are at Pisgah. We’ve distributed all the hoodies except one. If it’s yours, please let me know and grab it! It’s in the box below the iPad.

• Intramural CF Open rosters are up. They’re listed HERE, and I’ll post at the gym. If I missed your name, let me know, and I’ll add you in.

rx

Every 5:00 for 25:00:
400-m run
15 overhead squats (65/95 lb)
– Rest the remainder of the 5:00.

Score: Total time

intermediate

Every 5:00 for 25:00:
400-m run
10 overhead squats (55/75 lb)
– Rest the remainder of the 5:00.

Score: Total time

beginner

Every 5:00 for 25:00:
200-m run
6 overhead squats (35/45 lb)
– Rest the remainder of the 5:00.

Score: Total time

Skill Work

Pre-workout strength
Every 2:00 for 4 rounds:
1 power snatch + 2 overhead squats