November 15, 2014 admin

11/15/14

In Teams of 2, with a running clock:

0-5mins: Row 1k

5-15mins: AMRAP of:
5 HSPU
10 Med-Ball Cleans
15 Burpees

16-21mins: Row 1k

Notes:  During the Row’s, break up any way.  During the AMRAP, “I do 5, you do 5, I do 10, you do 10….”


Competitor’s Program

1. 12mins: 1 Push Press + 2 Split Jerks – find a max on the complex

2. In Teams of 2:

15 C2B Pull Ups – both partners complete 15 and can work at the same time
30 Calories on Rower – partner holds Deadlift 315/225
10 Alternating Snatches at 75% of 1RM Power Snatch
30 Calories on Rower – other partner holds Deadlift 315/225
10 Alternating Snatches at 75% of 1RM Power Snatch
15 C2B Pull Ups – both partners complete 15 and can work at the same time


ANNOUNCEMENT:  On Saturday November 22nd we are hosting a “Pictionary Potluck” starting at 7:30pm at CFR.  Come one, come all for Pictionary, Food, Drinks and most importantly FUN.  Please bring a dish of your choice to pass and beverage of choice!


“Enjoy the little things in life for one day you’ll look back and realize they were the big things.” – Kurt Vonnegut

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