Friday 7/1/16

Announcements

4th of July Schedule!
We will only be having 1 class at each location on the Holiday!
East- 9am
West-9am

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- King George – Functional Fitness

Conditioning

American Dream (AMRAP – Rounds and Reps)

AMRAP 20

1.2.3.4….

Clean, 205/145

Muscle up
Scale- 1 Power Clean (165/110), 2 Burpee PU

2 Power Clean (165/110), 4 Burpee PU

3 Power Clean (165/110), 6 Burpee PU

EXTRA CREDIT

Metcon (No Measure)

3 Supersets of:

:30 GHD Soupine Hold (face up)

:60 GHD Prone Hold (face down)