Storm King hike this Sunday June 10th. Meet at the Box at 7 am. Questions, speak to Coach Brandi

Storm King – Open Gym

Metcon (Time)

In teams of two, alternating each movement, complete ten rounds for time of:

500/400 Meter Row

10 Overhead Squats (115/75 lbs)

10 Burpee Box Jump-Overs (24″/20″)

(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)

Metcon (Weight)

Every 2 Mins for 8 Sets Building as you go.

1 Deadlift

1 Bentover row

1 Hang clean

1 Thrusters Receive Behind Neck

1 BN Snatch Grip Push Press

1 Overhead squat

Metcon (No Measure)

Core Work

5 Rds

1:00 Min Plank


20 Ball Strikes

20 Ball Taps

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