Make Up Day – Jul 28, 2016

Shannon dropping in from out of town for some double unders!
Shannon dropping in from out of town for some double unders!

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

  1. Complete for time 100-80-60-40-20 double unders and 20-16-12-8-4 box jumps (30/24″)
  2. “The Bear” 7-7-7-7
  3. EMOM for 12 minutes of: 10 KB swings (70/53#), 6×10 yd shuttle run
  4. 21-18-15-12-9-6-3 reps for time of: goblet squats (53/35#), 2x butterfly abmat sit ups
  5. Bench Press 10×5 (70%) with 10 push ups after each set
  6. Complete 2 rounds for time of 400m run, 21 power snatches (115/75#), 400m run, 21 power cleans (115/75#)

Reminder: CFE is cancelled this week.

Community Notes:  Happy Birthday Frank!

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This Post Has 6 Comments

  1. Natalie July 28, 2016 Reply

    Happy Birthday Frank!!

  2. Nikki k July 28, 2016 Reply

    Happy birthday Frank!

  3. eQ July 28, 2016 Reply

    Happy Birthday Frank!

  4. Dave July 28, 2016 Reply

    Happy Birthday Frank!!!

  5. Erik July 28, 2016 Reply

    Happy Birthday Frank

  6. Kehl July 28, 2016 Reply

    Happy Birthday Frank!!!

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