Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- AMRAP in 22 of 10 power snatches (95/65#), 10 burpees
- Front Squat 1-1-1-1-1-1 then max front squats in 2 minutes at 50%
- Complete 5 rounds for reps of :30 on/:30 off of Pendlay rows (135/85#), lateral burpee broad jumps (24/20″), thrusters (135/85#)
- Clean and Jerk 1-1-1-1-1-1
- AMRAP in 22 of 200m farmer carry, 10 strict pull ups (35/25#), 20 DB power snatches (55/40#)
- 4x800m run then partner tabata leg tosses
CFE Notes: Join Coach Kehl for CFE tomorrow at 4:30! Check the blog tonight to see the workout.
Reminder: The swim WOD is this Sunday with Coach Tanya at Radnor High School at 2:00. Cost is $6 at the door. Sign up in Wellness Living if you plan to attend!
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CFE @ 4:30
Complete for Time:
5 Rounds
10 Med Ball Cleans (20/14#)
10 Wallballs (20/14#)
Then…
Partner 2 mile run
Teammates will take turns running 400m until 3200m is complete! (Each partner will run 4x400m)
CFE
Erin 5:48 Rx
Tav 5:50 Rx
Murray 5:25 Rx+ (24)
Dubs 6:51 Rx
Craig 6:56 Rx
Vanessa 7:41 (12#)
Partner Run
Erin/Craig & Vanessa 15:36
Tav & Dubs 14:21
Partner Row
Murray & Brooks 14:32