Sat, 050716


Coach Chase



Announcement:

The parking lot out front and on the side is being paved Sat-Monday. All members will need to park on the street or out back. To get out back, you may need to enter parking lot at beginning of street and drive around backs of the buildings down to our lot. 

Fitness / Performance: 

A. Power Clean X 3 + 2 front squats + 1 jerk ; build

B. 3 rds afap 
500m Run (400+100 shuttle)
25 weighted abmat Situps (KB on chest entire time – 53/35)

12 deadlifts 275/183

Upper gymnastics:

10 rds  *unbroken sets entire way through is goal. Rest / modify accordingly 

5 strict Hspu

5 strict ring dips 

5 strict Pullups 

:15 l sit hold (hang)
Running / Endurance Piece:

Afap

1 mile run 

100 double unders 

50 burpees

100 double unders 

1 mile run 

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