6.24.15 “TURN DOWN FOR WHAT”

June 23, 2015
That moment when your daughter is right in front of you cheering you on!!! Great shot of Danielle!!!!

That moment when your daughter is right in front of you cheering you on!!! Great shot of Danielle!!!!

A. STRENGTH
Floor Press
Find your 20 rep max.

B. METCON
“Turn Down For What”
200m Run
25 Ring Dips
300m Row
40 Push ups
100 Double Unders
40 Pushups
300m Row
25 Ring Dips
200m Run

Big Dawgs with a 20# Vest
(Please clean vests thoroughly)

C.EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×50 AbMat Situps

ENDURANCE
Choose ONE of the following sports:
8-10 rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 400m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W):Repeat 100m, recover :30s until form/pace deteriorates

OLY
2 Split Jerks + 2 Split Jerk Lunges
work up to a Heavy but not maximal

Post your results to the Whiteboard.

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