“Seven effective ways to make others feel important: 1)Use thier name, 2)Express sincere gratidude, 3)Do more listening than talking, 4)Talk more about them than about you, 5)Be authentically interested, 6)Be sincere in your praise, 7)Show you care.”-Roy Bennett.
Click here to join with us on our Fall Into Fitness Special today!
Fitness
1.power snatch warm up work to moderate in 5 min.
2.every minute on the minute 1 power snatch @ 75-85% heaviest done for 7 min.
3.power clean warm up work to moderate in 5 min.
4.every minute on the minute 1 power clean @ 75-85% heaviest done for 7 min.
for time:
-30 cal. bike
-15 toes to bar
-30 wall ball #20m #14f
-20 burpees
-10 toes to bar
-20 wall ball #20m #14f
-500m row
-5 toes to bar
-10 wall ball #20m #14f
Performance & Sport
1.snatch warm up work to moderate in 5 min.
2.every minute on the minute 1 snatch off blocks @ 75-85% heaviest done for 7 min.
3.clean warm up work to moderate in 5 min.
4.every minute on the minute 1 clean off blocks @ 75-85% heaviest done for 7 min.
for time:
-row 500m
-15 bar muscle ups
-bike 40 cal.
-10 bar muscle ups
-20 burpees
-5 bar muscle ups
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HDB to the #1 dude around.
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