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August 24 2016


August 24 2016


August 24 2016

Product Spotlight: NutraKey Whey Optima
This Gluten-Free high quality whey protein isolate is packed with 23 grams of protein and delivers 5 grams of BCAA. It is perfect after a tough WOD to help shuttle healing amino acids to broken down muscle tissue and initiate a strong repair process. Due to our partnership with our distributor, members enjoy a discount off of the retail rate of $5, coming in at $49.99. You can also use this to help kick-start your day for a quick breakfast option to add to a smoothie, yogurt, or even oatmeal. The taste is unbeatable and the results are great!

A) Snatch:
2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 80%, 2 @ 85%, 1 @ 90%
B) Snatch Pull:
4×3 at 110% 1RM
C) Pull-up Hold:
4x 12 secs

Complete as many rounds as possible in 20 mins of:
10 Row Calories
20 Kettlebell Swings, CRX: 53/35 lbs, FRX: 35/25 lbs
30 Box Jumps, 24/20 in/ FRX: JUMP 16/12 in
40 Push-up (hand release)s
50 Double Unders/FRX: 150 Jump Rope Singles
60 seconds Plank Hold

20 Minute AMRAPs are always a great way to test your pacing through a workout. The clock can either be your best friend, if you approach with strategy, or your worst enemy if you go too hard, too fast. The money-maker will be in how you effectively manage the Box Jumps with consistent movement. Break up the Push-Ups into manageable sets, too, and you’ll have a good shot at 3 or more rounds.