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August 21st - August 26th


Monday, August 21, 2017

Happy birthday Jason T.
    
Thrusters 5 x 6
* perfect rowing between sets

Every 3:00 x 4 rounds
15 burpees
200m sprint
Goal sub :130 each round, with 1:30+ rest

Hollow hold 3x :30
Superman hold 3 x :45


Tuesday, August 22, 2017

Happy Birthday Jeannie S., Lisa C. & Trevor J.

1RM clean and jerk

Ring push-ups 5 x 15
Strict pull-ups 5 x 60%
Assault Bike 5 x :30 ME


Wednesday, August 23, 2017

“Christine”
3 rounds
500m row
12 body weight deadlifts (75% for women)
21 box jumps 20”

Good mornings 4 x 12
Plank hold 4 x :60


Thursday, August 24, 2017

Happy Birthday Becca B., Brad T. & Gared P. 

Push-press 4x 6
* 50ft heavy suitcase carry between sets

Team of 3
2k Ski
4k Bike

Complete 5 CTB / 1 muscle-up and 10 toes-to-bar after each rotation

Friday, August 25, 2017

Happy Birthday Shane B. 

20 burpee pull-ups
5 box jump overs
15 burpee pull-ups
5 box jump overs
10 burpee pull-ups
5 box jump overs
5 burpee pull-ups
5 box jump overs

4 rounds NFT
10 double kb squats
100m farmer carry
10 double kb push-press
100m farmer carry


Saturday, August, 26, 2017

Happy Birthday Roni L., Shauna L., & Bruce C. (8/27)
 

With a partner
1k row
100 walking lunges
1k row
100 jumping squats
1k row
50 HSPU
1k row
50 pull-ups

*men keep pace under 2:00/500m
*women keep pace under 2:20/500m
 

Earlier Event: August 13
August 14 - August 19
Later Event: August 27
Aug. 28 - Sept 2