Sunday Power Hour

Strength
3 sets of the following complex: 3 Strict Press + 7 Push Press
Accessory: 3 Rounds For Quality
2 Turkish Get-ups (per arm)
50′ Waiter’s Walk (left)
50′ Waiter’s Walk (right)
1 minute Hollow Hold

Endurance

4 Rounds
4 minutes to complete: 600m run
3 minutes to complete: 400m run
2 minutes to complete: 200m run
3 minutes rest between rounds
-rest 5 minutes-
For Time
600m Row
400m Run
200m Walking lunge
400m Run
600m Row

 

Weightlifting Program

Today (Sunday) we will be starting our 8-week weightlifting program with Carly. The program will meet Sundays at 2pm and Tuesdays at 7:30pm. You can sign up for one day or both days, and the program provides the flexibility to go back-and-forth between days. If you are interested, please email Dan: dan@pennantcrossfit.com.