Wednesday January 8, 2020


FREE Snatch Clinic at Federal Hill
Saturday (1/11) at 11am

Barbell Club at Federal Hill kicks off Tuesday January 14th. Go to the blog for more details and to sign up!


Workout


Buy in: ____ Cal C2 Bike 

50-40-30-20-10
Wall Ball 
Sit up
Double Under 

Cash out: ____ C2 Bike
Fitness: 40 Cals (14/10) 
Performance: 45 Cals (20/14) 
Open: 50 Cals (20/14) 

Athletes: The bike should be 2-3 minutes to start the workout.  We will stagger heats by 3-4 minutes.  For the workout we are combining Annie and Karen it should take 15-20 minutes to complete the middle portion.  30 minute cap on the workout today. 

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