Day

June 14, 2016

COMPETITORS 6.15.16

WARM UP: EMOM 12 M1- Assault for Cals M2- 70 ft HS Walk M3- 12 Strict T2B A. OLY:Every 2:00 Squat Snatch -Work at 90% of your 1RM Snatch for 5×1 B. METCON: Amanda 9-7-5 Muscle Ups Squat Snatches (135,95) C. CASHOUT: 3 Rounds 1. 200m Sled Drag (70,50) 2. Partner Glute Ham...
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6.15.16 “LURONG & CFB SUMMER CHALLENGE BENCHMARK WOD”

WORKOUT OF THE DAY: “Lurong and CFB Summer Challenge Benchmark Wod” “Summer Blast” Each Round will have a 4 minute cap If you Complete the round within the 4 minutes then you make it to the next round Round 1 (0:00-4:00) 20 Box Jump Overs (30,24) 15 Toe 2...
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