FOURTEENTH BRO SESSION ANNOUNCEMENT

If you are planning on running the NYC Marathon with us this November please keep in mind that you must apply for the lottery drawing by February 15th. If you are not chosen in the lottery then you can pursue a fundraising option which will subsequently get you in. That being said you must have been in the lottery and not been chosen before you can pursue the fundraising route so please get registered today. The cost of applying is $11. Click the link below to go to the registration page:

http://www.tcsnycmarathon.org/plan-your-race/getting-in?utm_source=tcsnycm&utm_medium=banner&utm_campaign=applynycm2015

Now that we have that out of the way we can get down to this week's workout announcement. This will be another partner based workout, but as always it can be scaled to be done as an individual.

Part #1

• Front Squat 6 sets of 2 reps
• Snatch + Overhead Squat for 7 sets of 1 + 1

Part #2 (all done with a partner)

12 Rounds of:

• 7 Deadlifts (355#/225#)
• 7 Wall Walks

12 Rounds

• 21 Wall Balls (20#/14#)
• 21 Sit-ups

Partner Carry 200m (each partner must be carried the full 200m before you can switch)

120 Burpees Over The Box

Partner Carry 200m (same as above)

12 Strict Pull-ups + 12 Strict Dips (rings or fixed handles)

Rest 10 minutes

20-30-40-50-60

• Russian KBS (32kg/24kg)
• Burpees