1130 and 1630 at Fredericks Gym
Happy 7th Anniversary for my Wife and I!
Yesterday Karebel was a pretty solid grinder workout and good work to those of you who knocked it out. Here are some action shots:
Congrats to Andre and hosting his first class at 1630 with a couple students. We fully expect that the afternoon class will be at capacity within a couple months so make sure you are recruiting!
Here is the pain for today:
Complete 2 to 3 sets of:
Run, 200 m
10 Shoulder Taps
20 Air Squats
Single Arm Overhead Walking Lunge Step, 40 ft
EMOM x 15 minutes
Strict Press 5-5-5-5-5, using heaviest weight per set
Push Press 5-5-5-5-5, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
5 rounds for time of:
Run, 400 m
10 Overhead Squats, 185/120 lbs
20 MIN time cap
(Scale as needed obviously)
Yeah that METCON may be a touch off the insane meter chart but hey, we don’t do CF cause it is easy right?