Make Up Day – Aug 11, 2011

NEW FLAGS!!
SUPPORTING OUR TROOPS

Come visit us between 5pm and 7pm and make up a workout you’ve missed this week! Your choices are:

  1. Individual Workout 4 from the 2011 Mid-Atlantic Regional: 100 Pull-ups, 100 KBS (53/35#), 100 DU, 100 OHS (95/65#)
  2. Back squat 1-1-1-1-1-1-1, then complete for time: 25R/25L Dumbbell Snatch
  3. 100 SDHP & 100 shoulder-to-overhead (95/65#)
  4. Deadlift 1-1-1-1-1-1-1, then 3 rounds for time: 45ft walking lunge, 15 air squats, 45 ft broad jump, 15 air squats
  5. “Annie” (50-40-30-20-10 of double unders and sit ups), then skill work – rope climbs
Share on facebook
Facebook
Share on google
Google+
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on pinterest
Pinterest

This Post Has 2 Comments

  1. Results:
    Rob – “Annie” – 9:59 (3x single unders)

  2. The box looks GREAT!

Leave a Reply

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded.

Close Menu