ARFC 10.30.18

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 rounds, not for time of:

50 Double Unders

1 x Burgener warm-up with empty bar

“Burgener warm-up”

3 reps of each:

Down & Up

Dip, Shrug, Elbows High & Outside

Muscle Snatch

Snatch Land

Overhead Squat

Hang Power Snatch

Hang Squat Snatch

Squat Snatch

Metcon (Time)

42 Abmat sit-ups

21 OHS (95/65)

7 Rope Climbs

30 Abmat sit-ups

15 OHS

5 Rope Climbs

18 Abmat sit-ups

9 OHS

3 Rope Climbs
*20 min CAP

Accesory

Dumbbell Lateral Raise 3×12

DB Front Raise 3×12

DB Bent Over Raise 3×12

Cool Down

UPCOMING EVENTS

*Gabe’s Baby Shower WOD is postponed until a later date.

**Best of the Wurst competition Saturday Nov 10. 10am class will be going on that day.

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