Thursday July 21, 2016

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(Jason and Debbie are always working to improve technique and efficiency on movement as well.  Refining movements takes time and relentless effort.  Here, they are working on mastering Toes to Bar patterns so that they can make their success during workouts even greater!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 1 and 2 WOD: Last Done July 4, 2015… Click here for results

“Air Force WOD”
For time:
20 Thrusters (95,65)
20 Sumo Deadlift High Pulls (95,65)
20 Push Jerk (95,65)
20 Overhead Squats (95,65)
20 Front Squats (95,65)
**At the beginning of the workout and at the top of every minute, stop and complete 4 burpees.

 

POST WOD MANDATORY GRUNT WORK:

Choose one of the options from the website

 

BOOTCAMP:

5 minute plank buy in

then…

4x 800m Repeats

**rest 100% in between runs… they should be hard and fast and work on maintaining your pace across all 4 runs.

then…

100 sit-ups for time cash out

MOD 1: (75,55)

MOD 2: (65,45), 3 burpees

MOD 3: (45,35), 2 burpees