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Tuesday 7.11.17


Strength/Skill: Back Squats, 7 x 3, 55%, EMOM

  • 2 second active pause in the hole

WOD: Partner Relay

  • Part 1: 6RFT
    • 5 KB Squat Cleans (70/50)
    • 10 Single-arm DB Cleans (from floor, 1 for 1) (50/30)
    • 15 HRPUs
      • Partners complete 6 rds (will end up being 3 rds each)
      • One partner works while one “rests”, alternating every rd
      • The partner that is “resting” must hold a plank in order for the reps to count
      • Record score
      • Immediately continue into the following:
  • Part 2: 6RFT
    • 20/14 Bike Cals
    • 3 Rope Climbs
      • Partners complete 6 rds
      • One partner works while one “rests”, *Switch however and how often you’d like*
      • The partner that is “resting” must hold a plank in order for the reps to count
      • Record score
        • 25 min cap on entire workout
        • 2 scores at the end of the workout

The News:
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez, Jess Pogoda
Check out my Blog: Here
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July 22, 2017 – Rafting Trip
Aug 12, 2017 – CFS Beach Day

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