(703) 266-0118 jamieb@thenzone.com

May 12, 2017

Strength: Power Cleans x2 EMOM 10 Metcon: Buy In: 500 Meter Row 10-9-8-7-6-5-4-3-2-1 Box Jump (24/20) Ground to Overhead (115/75) Cash Out: 500 Meter Row

March 28, 2017

Strength Back Squat 3-3-3-3 @75-80% MetCon AMRAP 8:00 10 Burpees to Plate (45# plate) 10 Ground to Overhead (45# plate/35# plate) 20 Alternating Overhead Lunges in place (45# plate/35# plate) *if we’re short on 35’s, it’s easy enough to use a 10 on...