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Est.2010
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Wednesday, September 20th, 2017

STRENGTH (SPEED)
Banded Shoulder Press 3-3-3-3-3-3-3-3 (60% of 1RM + Mini Bands)
*Score = Total Poundage

MET-CON 
"The Patriot"
For time:
400m run
50 - Ab Mat Sit-ups
5 - Rope Climbs
40 - Ab Mat Sit-ups
4 - Rope Climbs
30 - Ab Mat Sit-ups
3 - Rope Climbs
20 - Ab Mat Sit-ups
2 - Rope Climbs
10 - Ab Mat Sit-ups
1 - Rope Climb
400m run

ACCESSORY (Optional)
Dips 3 x Failure
Floor Press 3 x 10

Quote of the Day: "What you get by achieving is not as important as what you become by achieving your goals." - Henry David Thoreau

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