(910) 579-9348

Thursday Schedule: 6am/8am WOD – 9am/530 Open Gym – 530pm Weightlifting with Dave

Metcon
7:00 Max Distance Row
-rest 1 minute-
7:00 Max Distance Bike
-rest 1 minute-
7:00 Max Distance 400 meter runs

Gymnastic Practice (skills to get or improve T2B)

3 Rounds:
10 Kip Swings
30 Sec Hollow Hold on the ground
5 Knees to elbow

Metcon
7:00 Max Distance Row
-rest 1 minute-
7:00 Max Distance Bike
-rest 1 minute-
7:00 Max Distance 400 meter runs

Gymnastic Practice (skills to get or improve T2B)

3 Rounds:
10 Kip Swings
30 Sec Hollow Hold on the ground
5 Knees to elbow

Metcon
7:00 Max Distance Row
-rest 1 minute-
7:00 Max Distance Bike
-rest 1 minute-
7:00 Max Distance 400 meter runs

Gymnastic Practice (skills to get or improve T2B)

3 Rounds:
10 Kip Swings
30 Sec Hollow Hold on the ground
5 Knees to elbow