Make Up Day – Jun 5, 2014

Sarge getting up the rope!
Sarge getting up the rope!

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

  1. Hang Power Clean  3-3-3-3-3 then 30R/30L sledge hammer hits
  2. “Murph” 1 mile then 100 pull ups, 20o push ups, 300 squats, 1 mile run
  3. Complete 10 rounds for time of 3 power clean and jerks (185/115#), 10 evil wheels
  4. Complete 2 rounds for time of 30 burpees, 15 front squats (155/105#)
  5. Deadlift 2-2-2-2-2-2 then 30 HSPU NFT
  6. Complete 4 rounds for time of 400m run, 15 KBS (70/53#), 3 rope climbs

Community Notes:  Happy Birthday Sajan!!

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This Post Has 23 Comments

  1. Lindsey June 4, 2014 Reply

    Happy Birthday Sajan!!!

  2. Jess June 4, 2014 Reply

    Happy Birthday, Sajan!!

  3. Dave June 4, 2014 Reply

    SAJAN!!! HAppy Birthday!!!!

  4. Ron June 4, 2014 Reply

    Happy Birthday Sajan!

  5. Tina June 4, 2014 Reply

    Happy birthday Sajan !

  6. Hilary June 5, 2014 Reply

    Happy birthday, Sajan!!

  7. Brian June 5, 2014 Reply

    Happy Birthday, Sajan!!

  8. Natalie June 5, 2014 Reply

    Happy Birthday Sajan!!! 🙂

  9. Nikki Knapp June 5, 2014 Reply

    Happy Birthday Sajan!

  10. Marissa June 5, 2014 Reply

    way to go Karen!

    happy birthday Sajan!

  11. Sara R. June 5, 2014 Reply

    Happy Birthday Sajan!

    Great job Karen! 🙂

  12. Tom S June 5, 2014 Reply

    Happy Birthday!!

  13. Katie L June 5, 2014 Reply

    HBD Sajan!!!!!

  14. Jenn June 5, 2014 Reply

    Happy birthday, Sajan!!!

  15. Angie June 5, 2014 Reply

    Happy birthday!

  16. Robbie June 5, 2014 Reply

    Happy Birthday Sajan!

  19. Rick June 5, 2014 Reply

    Happy birthday Sajan.

  20. Phil June 5, 2014 Reply

    Happy birthday Pecs! time for some birthday pushups

  21. Fenn June 5, 2014 Reply

    To the “Man on Fire” … Happy B-day Sajan!

  22. Sajan June 5, 2014 Reply

    Thank you for the wonderful birthday wishes!!

  23. jimbo June 5, 2014 Reply

    Happy Birthday Sajan!

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