Make Up Day – Jul 14, 2016

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. “Elizabeth” – 21-15-9 reps for time of cleans (135/95#), ring dips
2. Rack Jerk 1-1-1-1-1-1 then 100 hollow rocks NFT
3. Complete 4 rounds for time of: 3 rope climbs, 12 back squats (225/155#), 24 double unders
4. Complete 3 rounds for time of: 400m run, 15 back squats (155/105#), 15 toes to bar
5. AMRAP in 12 minutes of: 10 pull ups, 10 push ups, 10 KB swings (53/35#)
6. Deadlift 3-3-3-3-3 then 3x10R/10L split squats

Reminder:  Check the comments tonight for Coach Kehl’s CFE workout which will be held at 7:00 am tomorrow!