01/06/15 WOD & Reminder USAF Pool Workout

REMINDER: The USAF is hosting a Spec Ops Pool Workout so NO 10am class today.  Be at the Ft. Myers Aquatic center at 9am ready to swim if you can make it.

We are going to call this workout series “T.J.” as he requested something similar.

Metcon: 10 Minute AMRAP

10 Back Squats (bar taken from ground) 115#/75#

20 Abmat Sit-upsth

5 Burpees

-Rest 7 Minutes-

Metcon: 9 Minute AMRAP

9 Front Squats (bar taken from ground)  105#/65#

15 Abmat Sit-ups

5 Burpees

-Rest 7 Minutes-

Metcon: 8 Minute AMRAP

8 Power Snatch  85#/55#

10 Abmat Sit-ups

5 Burpees

(record weights and total reps for each metcon)

Posted on 01/06/2015, in WOD. Bookmark the permalink. Comments Off on 01/06/15 WOD & Reminder USAF Pool Workout.

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