08/02/19

Keston

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Attention Members –  There will be no open Gym Tomorrow (11-12pm)

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Rock Endurance will meet at 8:00am on Sunday morning at South Side High School.

6 Rounds:
– 400m
Rest 2min

Then,

6 Rounds:
– 200m
Rest 2min

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Part I. Climb the ladder as high as possible in 14min:
– 3 Power Cleans (135/95)
– 3 Push Jerks (135/95)
– 3 Box Jump Overs (24”/20”)
– 6 Power Cleans
– 6 Push Jerks
– 6 Box Jump Overs
– 9 Power Cleans
– 9 Push Jerks
– 9 Box Jump Overs…

Score Total Reps.

Part II. 3 Rounds, not for time:
– 16 Single Arm KB Front Rack Step Back Lunges (70/45) 8/Leg
– 1min Single Arm KB Overhead Hold – 30sec/Arm
– 1min Side Plank – Elbow and knee down – 30sec/Side