superfit

 

REMINDER: ALL AFTERNOON CLASSES ARE CANCELLED TODAY!  545am,9am,and 12noon classes ONLY.

We will be setting up and preparing for tomorrow’s SUPERFIT HAMPTON ROADS Competition!

ATHLETE

SKILL
Deadlift 3 x 2 @ 90%

WOD
9 Min AMrap
5 G2O (135/95)
10 Bar Facing Burpee

COMPETITOR

Extra Work
All athletes do this training:

10 min AD Z1
+
5 sets of:
15 sec AD max effort
rest 3 min
+
3 sets:
30 sec AD 75%
Slow spin 1:30
+
10 min AD Z1