November 22, 2014 admin

11/22/14

1. Partner “Rowling” – :30/:30×10

Notes: You have :30 to make your attempt at 100m…do 1 Burpee for each meter you are away from 100m.  Then you have :30 to do your Burpees…at the top of the next minute your partner goes.

2. In teams of 2, AMRAP 15mins:

10 Hurdle Hops
20 Med-Ball Sit Ups over Hurdle
10 Pull Ups
40 Russian Twists


Competitor’s Program

1. 10mins: Muscle Up Tech Work

2. In Teams of 2:

20 Clean and Jerks 135/95 – alternating
60 Push Ups – hands on 25# plates
200′ Farmers Carry – other partner holds Wall Sit w/ 12kg KB
50 HSPU 
200′ Farmers Carry – other partner holds Wall Sit w/ 12kg KB 
60 Push Ups – hands on 25# plates 
20 Clean and Jerks 135/95 – alternating

 

DONT FORGET: Tonight 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!


“Judging a person does not define who they are.  It defines who are you.”

60 Day Sugar Diet

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