Monday 1/16/17

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

Metcon

EXTRA CREDIT

Metcon (No Measure)

1. Snatch

60%/4

65%/4

70%/4

(75%/4)2

2. Back Squat

60%/4

70%/4

75%/4

(80%/4)2

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here