Wednesday 12/23

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Winter Gear is in! If you Pre-ordered the coaches will give you what you ordered.

Weightlifting

Paused Front Squat (5×3 – 5 Second Pause at Bottom- BUILDING)

Metcon

Metcon (Time)

30 Thrusters (95/65), 90 Double-Unders

20 Thrusters (95/65), 60 Double-Unders

10 Thrusters (95/65), 30 Double-Unders
Scaled- Single unders do x2

EXTRA CREDIT

Metcon (No Measure)

400 meter Walking Lunge