SWEATCON 6/15/2018

Warm Up – 6 Min AMRAP
20 lunges
10 sit-ups
20 high knees
10 inch worms

Progress Report – 6 MIN
Wall ball shots

Strength 101 – 45/15 – 9 MIN
Man Makers
Strict Pull Ups
Thrusters

MetCon 101 – 9 MIN AMRAP
2-4-6-8-10-12 etc
Goblet Squats
Alt. KB Clean and Press
50 M Run

MetCon 102 – 9 MIN 45/15
Front Rack Lunges w/ DBs
DUs/SUS
Alt. Single Arm KB Snatches

 

*There will be no SweatCon offered this weekend (Sat 9:30, Sun 9:30 and 5 pm) due to updating and installing of new equipment at PCF. Feel free to join us 8, 9, and 10 on Saturday at Patriot for a WOD or Sunday at 9:30 at Washington & Lee High School for a track workout. 

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