5AM & 6AM Classes at CFWH
9:30AM, Noon, 5PM Classes at Spring Valley City Hall Park!
There is NO OPEN GYM TODAY!
Gym Workout of the Day (5AM, 6AM):
Skill: Split Jerk
Strength: 12 Minutes
Split Jerk – Build to a Heavy Set of 3
Conditioning: For Time
10 Strict Chin-Ups
20 DB Good Mornings
30 DB Bent Over Rows (15 R/L)
600m Run
30 DB Bent Over Rows
20 DB Good Mornings
10 Strict Chin-Ups
Park Workout of the Day (9:30AM, Noon, 5PM):
With a Partner
1. Each Partner completes three rounds of:
OH Ball Toss x 30 Yards
Sprint Back to Start w/ Ball
2. Each Partner completes three rounds of:
7 Ball Slams
7 Burpees
3. Each Partner completes three rounds of:
Wheelbarrow walk x 20 Yards
4. Run a big lap with your partner.
TIME!
Post your scores to the Whiteboard.
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