Wednesday 11/14/18

Announcements

2018 Winter Regatta, Indoor Marathon Row Challenge- 12/29- Registration Forms at Gyms

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

Good Luck to Sam and Family who are moving to Italy today. You’ll definitely be missed!

Weightlifting

Paused Front Squat (Build to Heavy Single with 3 Second Pause)

Metcon

Breaking Bad (Time)

5 Rounds:

200 Meter Run

2-4-6-8-10 Front Squats (165/110)