20 January 2017

20 January 2017


Happy 40th Birthday to our in house Engineer-Handy-Maintenance Man, Chad!

Workout of the Day

The 7VCF 100s
For Time

100 Wall Balls (20/14)
100 AbMat Situps
100 Dumbell Snatches
100 Box Jumps with a step down*(24/20)

*Box Jump Movement Standards will be 2 foot jump with a step down on all reps

35 Minute TIMECAP.

ADVANCED.
"Kyle" Hero WOD

For Time: 
3 Rounds: 
40 KB Swings (53/35) 
40 Box Jumps (24/20)
40 Thrusters (65/45) 
40 Elevated Push Ups (Feet on a 24/20" box) 

40 Minute TIMECAP.

2 comments (Add your own)

1. Michelle S wrote:
WHO comes up with this stuff?????

Fri, January 20, 2017 @ 7:43 AM

2. Dana wrote:
You got me!

Sun, January 22, 2017 @ 4:28 PM

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