THURSDAY 07-09-2017

THURSDAY 07-09-2017
07-09-2017 Admin

HAPPY BIRTHDAY TO NATHAN LANE, MARK BRIENDENHANN, DUSTIN DALE AND IAN DE BRUYN!

GI JOZI

A. CONDITIONING

Buy in: 300 Single Skips / 120 DU

Then – 10 Rounds:
6 x 20m Sled Push
10 x Med Ball Throw Sit Up
10 x DB Snatch

Cash Out: 1km Ski

 

ENDURANCE CLUB

A. ROWING

1.5km row w/ rate changes every 250m
*Every 250m sprint all out for 7 strokes

East:
In pairs, 250m all out sprint. Rest while your buddy goes and each must accumulate 1.5km

B. RUNNING

100m moderate pace
50m fast pace
50m all out

Rest 30 seconds and repeat for a total of 8 rounds

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