Athletes, it’s getting down to the grind with the FitAID selfie competition and we’re very close! But we need your help to take as many pictures as you can so we can secure our lead and win! So, take selfies with your mom, dad, kids, friends, friend’s kids, neighbors, co-workers, other athletes and with anything and everything!!! Send them to Kody, Kyle or Bre!!! LET’S GOOOOOOOOOOOO!!!

Warm Up:
DROMS

Mobility:
Coaches choice

Strength:

15 min to Jerk
Warm ups set then
85% x 1
90% x 1
95% x 1
100% x 1
And if it is feeling good go for a PR!

Metcon:
Tabata
45 sec on / 15 sec off. You will send 4 rounds at one station before rotating to the next station.
Row for Meters
Ring Dips
Russian KB Swings 53/35
Double Unders

Elite Competition Class

1. Squat
Build to a heavy set of 3 Front Squats

2. Conditioning
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 225/155 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B Pull ups