1459 Friday 6/3/2016

Jason's Friends Fundraiser 2016 Triathlon!
June 25th starting at Noon. 6 lanes per start time. Start times are every 15 min.
Go Solo or as a team. Teams will share the burden on the swim and ride, and run together.
400yd swim (8 Laps) - 6 mile ride (Spin bikes setup outside) - 2 mile run
$40 per person. All ages welcome.
Sign up at the desk now. Bring cash or check (to Jason's Friends Foundation) to the event.

Warmup
50 Double Unders
3 min of Hollow Rocks
Switch to Supermans when you need a rest
4ea Turkish Getups

Strength
Deadlifts
5 @ 60% 1RM
5 @ 70%
Max @ 80%
*Stop when your partner spots the first sign of your back starting to round

WOD
1 min Max Burpees
1 min Max KB Swings (1.5/1)
1 min Max Burpees
1 min Max KB Swings
Rest 4 min
Repeat. (8 min of total work)

REC
3 min AMRAP
Max Sets of 6 unbroken T2B