10052018

Reminder Saturday we will not have classes at 8 and 9am. Come run with us in the Russellville Jesse James 5k!  We will have open gym and on-ramp from 10 – noon.

Warm-up:

2x

40 Slow Air Squats

20 Single Leg Deadlift

200m Run

Strength:

Front Squat 3×3 @ 75%

Slow tempo on the way down, fast up

Metcon:

For Time:

3x

400m Run

15 Deadlifts

– 3′ Rest between rounds –

Time for workout is total “working” time, does not include rest.