Wednesday 8/20

Reminder the bus leaves at 9am on Sunday from the gym. If you haven't already paid for the bus please do so this week.

I encourage everyone to make posters, sign, banners, what ever you want to bring and cheer on Kris and the Boston Iron. We have some poster board at the gym already. 

Fitness:
A1. Push Press x 3 x 4 sets

Rest 30 Sec.

A2. Dips x 7 x 4 sets

rest 30 sec

A3. Arch Rocks x 20 x 4 sets

Rest 2 Min.

+

3 Rounds

400 m Run

21 KB Swings (53/35#)

12 Pull ups

Performance:

A1. Push Press - Build to a Tough Double in 4 sets

Rest 30 sec.

A2. Strict Ring Dips w/ 3 sec pause in bottom x 5 x 4 sets

Rest 30 sec.

A3. Arch Rocks x 30 x 4 sets

Rest 2 Min.

+

3 Rounds

400 m Run

21 DB Snatches (70/50#)

12 CTB Pull ups