July 10th, 2017

IMG_4944 Today marks the 1 year anniversary of our Crushing Cancer Fundraiser which we held for Paul, one of our coaches  who is fighting a really hard battle against Colon Cancer. If you have a crushing cancer shirt, please wear it today to show you support for Paul and everyone else out there fighting the same battle.

Today’s Workout

IWT:
Phase 1
5 Hang Power Snatch @ 75%
2:00 row- Men 600m+ /Women 500m+
Rest 2 minutes x3
Intermission = 5 minutes (including final 2:00 from previous round)
Phase 2
10 Front Squats @ 50%
2:00 step ups 20”/16” (-60 steps)
Rest 2 minutes x3
Supplemental:
3 x 1-6 Strict pull up ladder (you go, I go)
+
Tabata plank on elbow

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