Tuesday 130611

“The harder you work, the harder it is to surrender.”
– Vince Lombardi

Saturday SnowBasin Run with Heath to celebrate his Birthday. Meet at the Box at 6a to carpool up. All trail running abilities welcome! 

Going Away Party for Tim & Carrie George – Sara Gill is throwing a going away party for the George’s as they set off in their next Air Force adventure to Florida. Saturday June 15th at 6p at Sara Gill’s home. Burgers/hot dogs, cake and drink will be provided. Bring a dish to share and come  say goodbye to Tim and Carrie. Sara’s address will be posted on the white board!

Warm-up/Mobility

Prepare for..

 Strength:     
Push Jerk 5-5-3-3-2-1 Progressive in #LB
Burpee Box jump 2-1-2-1-2-1 Progressive in Bx Height

 WOD: “Delta 8
50 Double Unders
20 Power Snatches 95/65
20 Toes 2 Bar
50 Double Unders
10 Power Snatches 95/65
15 Toes 2 Bar
50 Double Unders
5 Power Snatches 95/65
10 Toes 2 Bar

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance
Adams Switch back to Castle parking lot.
Or
Row  6X500m  1:1

WOD:
Tabata Burpee’s

 

 

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