25 July 2016 25 July 2016
Monday 25 July 2016 '25 July 2016'

13776046_278711012494168_2042148870433480231_nTest week is complete!
We couldn’t be happier with the progress and effort by all.
The next cycle will not start until August first.
So this week has been labeled “Fun week”. Be prepared for anything.
Show up, do work, have fun, smile, and high five some folks. See you all tomorrow1.

Warm-up
2:00 Banded glute activation
Then
6 Minute AMRAP
100m run
5 Strict Pull Ups/horizontal ring rows

2. Strength
2014 Overhead Squat Event
3 Attempts to find 1RM Overhead Squat

3. Met-Con (20 min cap)
2011 Games “Rope-Clean”
For Time:
6 Rope Climbs/walk ups
5 Clean and Jerk 145/115lbs 125/105 75/65
5 Rope Climbs/ walk ups
4 Clean and Jerk 165/125lbs 145/115 95/75
4 Rope Climbs/ walk ups
3 Clean and Jerk 185/135lbs 165/125 115/85
3 Rope Climbs/ walk ups
2 Clean and Jerk 205/145lbs 185/135 135/95
2 Rope Climb/ walk ups
1 Clean and Jerk 225/155lbs 205/145 155/105

4. Extra
2012 Games “Standing Broad Jump”
3 Attempts to find max distance Broad Jump
best of 3 attempts is your score

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