Call Us: (509) 895-5624

Monday 12.05.16

4
Dec

Monday 12.05.16

“I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match.” Mia Hamm

 

*****Reminder*****

Thursday , December 8, 5:45pm we have Ladies night.

Saturday , December 10, at 8 am  we have JD Power hour again. Don’t miss this

Saturday, December 10, at 6:30 pm   we have our annual Christmas Party at the pub. pm.

Saturday , January 28, 2017.  Our Weight Lifting Seminar Click Here for all the details. If you are looking to improve your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.

 

Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
15 min to Complete 20Rep max

B.
12 min AMRAP
7 Hang snatch 95/ 75 (this should be a weight that you can cycle, for some weight will be heavier, for other lighter )
12 Chest to bar pull ups
200M Row

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg
2 min Banded lat stretch

Cool Down
Mobility
Post results

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