4/7/17

hardware 17-1-1609
(Photo Credit – Chris Leh)

HWCF Bowling Night @ Timber Lanes!

All 21+ and over are welcome to join us for a Bowling Night at ┬áTimber Lanes! Saturday April 15th from 9AM – 12PM!

Strength:

A. Split Squats w/ 1 sec pause at the bottom of each rep: 4×8 (each leg)
B. RDL @ 40×0 Tempo: 4×5

Conditioning (Test):

Performance
5 Rounds:

  • 3 Muscle Ups
  • 15 KBS (70/55)

(10 min cap)
Fitness
10 min AMRAP:

  • 10 Ring Rows
  • 10 Burpees
  • 15 KBS (53/35)

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