Today's Workout:
Scheduling Reminder: Saturday at the 10:00am Class is Bring a Friend to Class Day! Also, if you missed Coach Josh's Nutrition Lecture on Wednesday night, he will be presenting it one more time on Saturday at 10:00am.
A. Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 75%

B. 3 rounds for time of:
Row 250 Meters
21 Dumbbell Thrusters (50/35 lbs)
12 Chest-to-bar Pull-ups

Please no dropping the dumbbells. Control them to the floor.

Nutrition Challenge:
Since we are at the beginning of the Nutrition Challenge we are going to tackle a bunch of “benchmark” workouts and retest them at the end of the 40-days. This way we can measure your performance progress.

Expect past Open Workouts, Fight Gone Bad, Helen, Cindy, Mary, 2:00 Assault Bike test, and a 1-mile run. Not to mention the Valentine's Day in-house Competition towards the end of the 40-days!

You can still register for the Nutrition Challenge! Deadline is Sunday, January 7th! Click HERE to register.
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