Phone: (813) 440-8882

Saturday November 21st

20
Nov

Saturday November 21st

8am 9am
Endurance-
This is the week.. The Bill Sheehan Turkey Sandwich 5k. Although it might look different this year. The show must go on. We will be running a 5k Thursday morning. Check the board at the gym for details.
With that being said today will just be running.
New Runner- 20 Minutes at slow pace
Not so new runners- Try to hit a 30 to 35 minutes run at a very comfortable pace.
OR
8-10 400m repeats

9am and 10am classes
Wod 1
AMRAP 6 Minutes x 4
15 Box Jump Overs 15 DB Front Squats
Max Calorie AAB in remaining time
Rest 2:00

R2: 20/20 reps
R3: 25/25 reps
R4: 30/30 reps
DBs: 50s/35s
Box: 24/20”

Rest 5 Minutes
Wod 2
2 Rounds
:60 Seconds Burpees to 6″ Target
Rest 2:00
:45 seconds Burpees to 6″ Target
Rest 2:15
:30 Seconds Burpees to 6″ Target
Rest 2:30
As the working time shortens, increase your pace. Goal is to repeat your rep count from round to round.

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