-From the guru's @ CFNE
Warm-Up ~ 400-800m Run
10 Shoulder Pass Thrus
5 Pull Ups
Push Up Progression x 5
10 Hip Swivel Kicks (each)
5 Bridge Ups
Hip Mobility
FRAMANDA
21-15-9 Thruster (115#/80#)
9-7-5 Muscle Ups
* if you cannot do muscle ups, DO FRAN!
Snatch Tech
EMOM x 5min: 5 T-n-G Squat Snatches
Red ~ 20:30 (@80# / Fran)
Oz ~ 7:55 (@95# / Fran) First Timer!!! & His B-Day 2morrow
Britt ~ 11:54 (@95#)
tb ~ 10:33 / Snatches @ 125#
Val ~ 8:06 (1 PU+1 Dip = MU) / Snatches @ 85#
Big Weekend Ahead = Someone's turning 32! (right?!?!... or 25?) & A Marriage. (YOW)
Also- Big Mac & the RedArmy is working hard this season... get out and support!
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