ARFC 1.7.20

Announcements

Warren HS Debate Team Fundraiser Jan 11th 10-Noon. Workout will be a 10 min AMRAP. Running heats every 15 minutes. All donations benefit the team.

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

Deadlift 3×5

70-75% of 1Rm for these make them challenging but pretty far away from your max. Shoot for the same weight throughout all sets and reps.

Deadlift (3×5)

Metcon

191231 (Time)

3 Rounds For Time:

400m Run

10 Hang Power cleans

5 Muscle Ups

L3- 155/105

L2- 115/80

L1- A weight that allows for challenging sets of 4-6 reps at a time on cleans.

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