Sunday, October 7, 2012

Monday

Fitness Lonnie on FGB's trademark



LIFT
Back Squat 4-6 rm
RDL 3 sets of 15 (quickly)

WOD
mini-"Hope"
Two rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
rest

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

We will do this whole WOD as a charity fundraiser when it is time.



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