Oct
02
2020

SATURDAY

GO JOIN THE LIFTING CLASS TODAY AT 10AM.
IF YOU CAN’T MAKE 10AM SHOW UP AT 11. JUST SHOW UP.
IF YOU AREN’T SURE ABOUT YOUR TECHNIQUE, SHOW UP.
IF YOU WANT TO PARTICIPATE IN THE COMPETITION IN APRIL, SHOW UP.
IF YOU WANT TO IMPROVE ON YOUR LIFTS, SHOW UP.
AND IF YOU WANT TO BURN FAT AND LIFT WEIGHTS, SHOW UP!

SUNDAY IS TRACK DAY!
SYOSSET TRACK 10AM SUNDAY


METCON:

SET 1:
1000M ROW
50 THRUSTERS @45/35
30 PULL UPS
—REST EQUAL TIME IT TAKES—-
SET 2:
30 CHEST TO BAR PULL UPS
50 THRUSTERS @75/55
1000M ROW

***TARGET TIME FOR SET 1 SUB 6 MINUTES
TARGET TIME FOR SET 2 SUB 8 MINUTES
BOTH ROWS SHOULD BE MODERATE PACE AROUND 80-85%
FIRST SET OF THRUSTERS SHOULD BE NO MORE THAN 2-3 SETS, PREFERABLY ALL THE WAY THROUGH.
SECOND SET OF THRUSTERS SHOULD BE DONE IN SETS OF 10
PULL UPS SHOULD BE DONE IN 2-3 SETS THE MOST.

***SCALE IF NECESSARY. SCALE TO COMPLETE THE WOD IN THE TIME ABOVE.

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