Saturday - Monday, July 27th -29th
Anyone who has watched Jay since his arrival at ECF can notice his progress. Hard work, consistency, and courage pay off. Keep taking those leaps!
Super Saturday
WOD: For Time
800 meter run
30 Power Cleans 155/105#
1000 meter row
30 Shoulder to Over-head 155/105#
800 meter run
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Sunday
Sunday Funday @ 7 am ~ Everyone is welcome - even non members
Open Gym @ 8 am
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Monday
Warmup: 10 minutes of
10 meter high knees
10 meter back pedal
10 situps
10 pushups
10 reverse hypers
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Back Squat: 12-9-6-3 ~ Increasing Loads
*with 100 meter row sprint after each set
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WOD: 4 Rounds for Time
400 meter run
21 Thrusters 95/65#
12 Pullups