February 29, 2016

A) Back Squat
5-5-5-5-5

B) AMRAP in 12 minutes of:
30 Double-unders
5 Power Snatch 95/65
30 Double-unders
7 Power Snatch
30 Double-unders
9 Power Snatch
30, 11, 30, 13.....

You may also redo the Open workout today if you would prefer.  If you have not done the workout yet then you must do it by Wednesday unless other arrangements are made.  

The team scores so far are EXTREMELY close.  Every rep is very important.  Hope you all are enjoying the competition so far and pushing yourselves harder than ever before. 

We will be hosting a Throwdown this Friday night at 7pm for the second week of the Open.  We have invited all gyms from Utah County to participate.  We will be doing the workout as a gym on Friday just like we did last week.  You are welcome to come and do the workout at 7pm or you can come and watch.  

Here are this weeks Aerobic Capacity workouts.  

Aerobic Capacity
A) 5 rounds
1:00 Situp
1:00 Wall Balls light
2:00 Assault Bike
2:00 KB Swing light
1:00 Rest

B) AMRAP in 40 Minutes
Row 500m
30 Thrusters 45/35
Row 500m
30 Step up
Row 500m
30 HR Push-ups

C) 3 Rounds
5 minute row
5 minute bike
5 minute run