It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, October 3, 2016

PD Day

This was the most professional I have been:

Warm-Up ~ Burpees, 400m Run & Burgner WU

Snatch Technique
3 x 3 Snatch Balance (light)
3 x 3 Tall Snatch (light)

5 x 3 Hang Snatch (65%)

Back Squat
5-1-5-1-5-1 (80%-92%, approx)

The Heist
3 RFT:
21 Cal Row
15 Bar-Over Burpees (over Rower)
9 Squat Snatches (135#/95#)

Jones ~ 45# / 35# / 145-155 / no Heist (back was sore...)
tb ~ 95-115-135 / 95-115-135 / 155# / 295# & 345# / 14:08

 Proclaim to the nations: God is King!
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