Thursday, January 11, 2018

Wednesday, January 10, 2018
January 9, 2018
Friday, January 12, 2018
January 11, 2018

Thursday, January 11, 2018

The Lurong Challenge begins next week!
Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches”
…Please sign up in RhinoFit ⇑
“16” Club reminder… try to get 4 workouts per week this month!!!


Row 20 Calories
10 slow PVC pipe pass throughs
Jump Rope 1 minute
10 slow walking lunge steps with 3 second hold
20 dynamic supine scorpion
Foam Roll

The Power Snatch
Trainer led Burgener warm-up
…followed by a gradual warm-up to your working weight


“BRONCO” …created by Bronco in honor of his Birthday!

For Time:
Buy in: 30 Calorie Row
3 Rounds of:
11 Power Snatches 65/95#
30 Double-unders
Cash out: 30 Calorie Row

A Benchmark WOD… be sure to post in SugarWOD!

400 meter recovery walk with pinch grip carry
3 Pull-up negatives 
“Y” stretch
Foam roll


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