Wednesday 7/30

Our very own Bruce Goulart (6AM Class) recently completed the 2014 Lake Placid IronMan! Close to 15 hours of swimming (1.12 Miles), biking (112 Miles) and running (26.2 Miles). This is a huge accomplishment! Congratulations Bruce!!!
Next time any of you are in for 6am be sure to congratulate Bruce. He truly is an inspiration to us all.

Fitness:
A1. Strict Press x 5 x 4 sets
Rest 30 Sec.
A2. Strict Pull ups x 3 or Ring rows x 5 x 4 sets w/ 2 sec pause at top of each rep
 Rest 30 Sec.
B. Max Plank Hold

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For Time
200 m Run
30 DB thrusters (45/25#)
20 Burpees
400 m Run
20 Burpees
30 DB Thrusters
200 m Run

Perfomance:
A1. Strict Press - Build to 3RM in 4 sets
Rest 30 Sec.
A2. Weighted Pull ups - Build to 3RM in 4 sets (Chin must clearly reach over bar)
Rest 30 Sec.
B. Max L-Sit Hold

For time
400 m Run
50 KB Thrusters (35/26#)
30 Burpees
1K Row
30 Burpees
50 KB Thrusters
400 m Run