Friday Night at the box!

I got to teach the Friday 6pm session. The workout was 4 Rounds for time of: 400m Run and 50 Air Squats. Donna did this workout instead of the Catalyst Metcon. She was joined by Tony, Erik, Beth and Trish.



Earlier in the day we did our Catalyst workout:

3-position snatch - 70% x 3 sets Matt 80# Donna 25#
Snatch balance - heavy single; 85% x 1 x 2 Matt 100#/85# Donna 45#/35#
Pull-ups - 3 x max (deadhang) Matt 12/10/10 Donna 7/8/8
Ab roll-outs - 3 x 15 This exercise sucks!!!!!!

I did the Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes - I managed 8 intervals, hard work!