Friday 150515

Tonight at 7:15p – Nutrition Seminar hosted by Dr. Tyler Elmore Friday May 15th at 7:15p at LCF. If you are in the challenge you will want to make sure you attend, if you are not in the challenge you too will want to attend. 

Dynamic Warm-Up-Mobility
Prepare for..

5 Rounds for time of:
20 Wall-ball shots, 20/14, 14/10, 10/8
20 Sumo dead-lift high pulls  75/55, 55/35, 35/15
20 Box jumps 24/20″
20 Push presses 75/55, 55/35, 35/15
20 Calorie Row
Rest 1 minute

Cool Down

Competitors or athletes wanting to improve your Fitness level:
10 Minute EMOM of:
1 x Hang squat clean and split jerk  start @ 60% 1RM go to failure, then reset.

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