7/4/2018

Functional Fitness

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Happy Independence Day. There has never been a harder group of men to serve this great country. Get after the work today. For the work capacity piece, you do the burpee box jumps overs every time you come off the bar. As long as you keep on the bar, you're gucci. Enjoy the rest day tomorrow, you guys have earned it.

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A/B/E mandatory. Choose C or D based on weaknesses.

A. Strength

DL - 8@70, 5@75, 8@72.5, 5 @ 77.5, 8@75, 5@ 80

B. Work Capacity

For time: 100 C2BPU, 15 min time cap

Every break, 10 burpee box jump over (24/20)

C. Metcon

10-20-30-40

Pistols, GHDSU

D. Gymnastics

For time: 300' HSW

Every break, row 25/20 cal

E. Accessory

BB Pendlay row 3x6 AHAP

Bottom up KB Press 3x10

Peg board ascents 3x2

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#cronusfit #rltw #besomebody #earnit #paytheman