2015-11-13 Friday

2015-11-13 Friday
November 13, 2015 KCF_Admin

A) Group Stretch

B) 9 Minute Clock (3 Alternating Rounds)
– Alternating Lunges (30 Seconds ON, 30 Seconds Rest)
– Forward Plank Hold (45 Seconds ON, 15 Seconds Rest)
– Side Plank Hold (30 Seconds On, 30 Seconds Rest)

C) Keeping up with the HERO Workout theme for the Veterans Day Week
7 Rounds for time:
11x Back Squats (Rx185/135)
10x Jerks – Shoulder to OH (Rx135/95)
– We have 7 racks available, please ensure the folks doing the workout as “RX” have priority over the rack.  Please SCALE the load to your ability.
– Only 1 bar per athlete.  Individual athlete is responsible for changing weights on the bar.


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