Friday 141114

Happy 60th Bev "keep Rocking" You Inspire us all!!

Happy 60th Bev “keep Rocking” You Inspire us all!!

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”- Vince Lombardi

Burpee Challenge Day 38

Dynamic Warm-Up-Mobility
Prepare for…

Strength-Skill:  8 Min EMOM
2 Thrusters @50% 1RM C & J or above “WOD” weight increases by 2.5-10lb as desired with good mechanics.

* Squat clean first rep*
+ 3 Clapping push up   

WOD-“Fran”
21-15-9   95/65 85/55 75/45lbs
Thrusters
Pull ups

 Cool Down

Competitors or athletes wanting to improve your Fitness level:
Death by handstand push-ups

The first minute start with 1 push-up the keep adding one rep for every minute until you have failed to preform all the reps.

Then:

5 Min AMRAP of:
Burpees 

 

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