Wednesday, May 7, 2014

If you are signed up for the Spartan Super in August, Melissa is planning extra work for you.  The terrain in Virginia is reported to be tougher than the Spartan Beast in Columbia, which was VERY tough.  If you have not signed up for the race and would like more info, contact Melissa at

The morning class is having too much fun!

Arm/Leg Swings
250m Run
2 rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 DB Thrusters

MOD (15:00 CAP)
Front Squat
We’ll be doing this rep scheme for the next 3 weeks, adding weight each week

For time:
21 Thrusters 95/63# OR Double KB 44/26#
800m Run
15 Thrusters
400m Run
9 Thrusters
250m Run
Rx+= You have 2 options here. 135/93# OR Double KB 53/35#

Spend the remainder of class on STRETCHING and Foam rolling.

Day #7

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