S.F.H. (Stronger. Faster. Healthier), our new protein and supplement company, will be here toda to hand out some samples and talk to you guys about their products. They will be sampling out a couple different protein blends, fish oil, and their pre-workout. I'm a big fan of their products, best tasting protein I've had (yes, better than progenex) and super clean! Also, their protein is derived from A2 milk so you guys that have are sensitive to dairy or have had problems digesting whey in that past should give this a try! They will be here from 4:30pm till the last class at 7:30pm.
Fitness
Strength:
A. Front squats
10 minute emom - 3 reps @60-70% of 1 rm
B. tuck ups - 50 reps
Wod:
10 minute amrap
10 pull ups / ring rows
20 power cleans (95/65)
30 K2E
40 lateral bar hops
Performance
Strength:
A. Front squats
10 minute emom - 3 reps @60-70% of 1 rm
B. 50 v-ups (optional challenge- hold a 5# plate in hands)
Wod:
10 minute amrap
10 ctb pull ups
20 clean and jerks (115/75)
30 T2B
40 DBU
The Zone:
Not for time:
3 rounds of
15 tuck ups
9 single leg DL per leg
3 elevated ring rows
then
6 rounds:
3 minute amrap
250 meter row
amrap burpees
rest 1 minute
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