Make Up Day – Aug 2, 2012

Welcome Mark!
And Joel!

Come in between 4:30 and 7:30 to make up one of the last five workouts.  This week the choices are:

  1. Front squat 1-1-1-1-1-1-1 then 10 hill sprints
  2. “Annie-einnA” 50-40-30-20-10-10-20-30-40-50 double unders and situps
  3. Deficit deadlifts 8×2 (75% 1RM) then max weighted pushup
  4. Complete for time 10 muscle ups, 100 push press (75/55#), 1 mile run
  5. Complete 3 rounds for time of 30 squat cleans (95/65#), 15 ring rows

Community Notes:  Happy Birthday Mike V!

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This Post Has 12 Comments

  1. Kevin

    Happy Birthday, Mike!

  2. Christopher Chamberlain

    Happy Birthday Mike!

  3. Killa

    Happy birthday Mike! 🙂

  4. T

    Happy Birthday Mike!!!

  5. Lindsey

    Happy Birthday Mike!!

  6. Mark

    Mike! Happy 21st birthday! I owe you a shot.

  7. Mike S.

    Happy Birthday Mike!

  8. Brendan

    Happy Birthday!

  9. Phil

    Happy birthday Mike V!

  10. Nikki

    Phil we have your shirt! 🙂

  11. Nikki

    Results from tonight:

    Front squat
    Chloe 125
    Craig 245 (PR!)
    Tanner 315

    Annie-einnA
    Craig 18:30 Rx
    Sarge 20:03 Rx
    Laurie 21:54 Rx
    Peggy 23:00 (2xSU)
    Brendan 30:02 (2xSU)

    MU/PP/run
    Kev 16:53 Rx
    Tanner 18:30 (8mu+4pu)
    Colin?

    Clean/Ring row
    Sam 13:45 (65#)
    Sabol 16:34 Rx
    Todd B 18:41 Rx

    Deficit DL
    Jimbo 250#, 90# push up

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