• jdh6270

Saturday, July 27, 2019


**Today is our “Back to School” drive!!

Our 9:30am class is devoted to working out with our children from CFR. Please bring your child, niece, nephew, or a friend’s child to enjoy partnering with them in a workout that will encourage exercise in a fun and encouraging environment! We will be collecting any type of school supplies for our teachers of CFR to use or give away as they see fit.


*8:30 am will be a normal partner workout.

AMRAP (with a Partner) in 30 minutes


A. From 0:00-10:00

Partner A performs:

20 Wall Ball Shots (20/14 lb)

50 Double-Unders

*Partner B performs AbMat Sit-Ups

*alternate as needed


B. From 10:01-20:00, perform:

15 hang clean (115,75)

15 Box Jumps (24/20 in)

*Partner B performs Wall Sit

*alternate as needed


C. From 20:01-30:00, perform:

12 Deadlifts (225/155 lb)

400m run

*Partner B performs Burpees

*alternate as needed

Partner B performs the solo movement while Partner A does as many reps as possible of the couplet. Partners may switch as needed.

9:30am

“Back to School Wod”

12 rounds for time

100m run with plate

20 plate ground to overhead

10 burpees onto plate

20 single unders

Partners may split reps as needed


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