thursday 17th january 2013

CARDIO
5 x 400m Runs
Rest 1/2 time between each run
Compare times to last week

STRENGTH
Back Squat: 1 x 4 @ 75%, 3 x 4 @ 80%
Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

WOD
5 Rounds for time of;
Row 250m
10 x Squat Clean to Thruster (45/35kg)
15 x Burpees

Guys, please ensure that you don't encroach onto the session in progress. Recently with the influx of numbers, we have had people commencing their training prior to the start of their session. You are all welcome to warm up and mobilise so you are ready to go for your session, but don't start unless you have spoken to the designated trainer or coach.

Also there will be some changes with how sessions are run. We would ask that you listen to the trainer in charge of a particular session and ensure that you crack on with your training during your session. More to follow shortly on the changes, which are designed to ensure that you all get the most of training at REX.