On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)
Coaches Notes:
Ensure at least 2:00 to complete as many hang squat cleans as possible. Athletes should use a weight that allows them to hang on to the barbell for at least 3 reps unbroken. Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.
Community Notes:
9 AM Saturday and 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar.
(7 am Saturday will be at the box)
Quote:
“Changing your attitude, your outlook, your mindset, perspective, disposition, or mood—they all mean controlling where you allow your thoughts to linger.”
~ Richelle E. Goodrich
5 comments:
6am
Colette 30 Rx
Tori 12@85
Brian 7 Rx
Jess 8 @85
Subhan 6@115(33 wall balls)
Mark 7 @155
Kristen 13@65
Larissa 12@55 12#wb
9:30
Leda 5 @85
Em 16 @95 400m
Philipp 13 @125
Jamie 24rx
Jill 5 @75
Erini 6 @85
Monica 4 @45
nooner
Megs 10 @ 85# (10# 1600 C2 bike)
Edwin 12@ 125 14# WB
Pam 23 rx
Rich A 20 Hang Power Clean 2K c2 bike - PP WB
Geoff 7 /2 135# 40 reps 25# SB Thruster
Shannon 8 rx
Dave 10 rx
Jonathan 20 Safety squat 145#/ SA DB Thruster 25#/ GHD Situp
Matty Bo 5 @ a85 40 burpees
masters
35 burpees over the line
35 Wallballs 10#
500 M Run
Max hang squat clean
Lee 18 @ 55#
Terry 20 @ 65#
5:30
Julia 15, 30/30/600m A Runner
Danielle C 16 (85)
Danielle G 18 RX
6:30
Steph 12, (85), 30/30/600m
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