Friday 131101

“The difference between the impossible and the possible lies in a person’s determination.”- Tommy Lasorda

Dynamic Warm-Up-Mobility
Prepare for…

5×3 Power Clean (2.5-5.0lb on ea side) Heavier than the last time you did this.)

Stict Chinups 3x Max reps 1 min rest between (scale to where you can perform at least 10 every round, bands only) 

10 RFT

5 Thrusters 115/73 
10 Pullups 
100m Sprint
1 min rest

Team cool down, light row 1k, bike, run, PNF or static stretch 5-7 min 

CF Endurance:
Family & Friends Day- Track of Fun 6-8 laps of:
Straight away are normal running  increasing pace each straight away.
Bear Crawl all curves, at the end of each curve do:
Odd # Laps 20 Air squats 15 Push Ups
Even # Laps  25 Burpee’s

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