GMCF Workout - Friday, July 3rd 2015

Don't forget - the gym will be closing at 1pm today, and will be closed on Saturday in observance of the 4th of July.

Movement Prep:
Shoulder Series

Warm-up:
2 Rounds of

  • 1 Minute Jump Rope
  • 10 Light Wall-balls
  • 200m Ski
  • 10 Walking Lunges
  • 200m Run
  • 10 Box Jumps


Skill/Benchmark:
Max Height Box Jump

Conditioning:
20 Min AMRAP
Teams of 3...

  • Athlete 1:
    • 10 Alternating Dumbell Snatch (55/35)
    • 5m Burpee Broad Jump
  • Athlete 2:
    • Max Rep Wall Ball (20/14 @ 10')
  • Athlete 3:
    • Rest

At "Go" Athletes 1 and 2 start work. When athlete 1 tags Athlete 2 then Athlete 3 can begin snatches, Athlete 1 begins wall balls and Athlete 2 rests
Score total Wall Balls