Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Complete 5 rounds for time of 50 double unders, 10 back squats (135/95#), 5 muscle ups
- Clean and Jerk 1-1-1-1-1-1-1 then 10R/L Turkish get ups NFT
- Complete 4 rounds for time of 10 KBS (70/53#), 10 front rack KB squats (right), 25 yd front rack carry (right), 10 KBS, 10 front rack KB squats (left), 25 yd front rack carry (left)
- Back Squat 5-3-3-2-1-1 then 4×4 barbell walking lunges (50%)
- AMRAP in 12 minutes of 5 C2B pull ups, 7 hang power cleans (145/100#), 9 box jumps
- 21-18-15-12-9-6-3 reps for time of KBS (53/35#), push ups, tuck ups
Notes: Coach Kehl will be holding Moga tonight at 6:00. Anyone interested be sure to sign up!
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Moga is not listed in the sign up for tonight – I will try and make it at 6 but depending on traffic may miss.
Thanks for the heads up Jen, it is in the system now!
Anyone up for some running tonight?