080912
Friday:
- Exercises:
- 50 x Box jump @ 24 inches
- 50 x Jumping Pull-ups
- 50 x Kettlebell swings, 1 pood (16kg)
- 50 x Walking Lunges (bw)
- 50 x Knees to elbows
- 50 x Push press, 45# bb / 2db
- 50 x Back extensions
- 50 x Wall Ball shots, 20# mb
- 50 x Burpees
- 50 x Double unders
Happy Friday!!!
080822
Friday:
“Christine”
- 3 rounds of:
- 500m Row
- 12 Dead lifts x bw
- 21 box jumps x 20″
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WOD:
“Kelly”
- 5 rounds for time of:
- 400m run
- 30 wall ball - 20#
- 30 box jumps - 20″
This weekend is the Air and Water show in Chicago. Enjoy the beach, get some sun and just be in awe!!
Have a great weekend.
NEW U.S. Navy Leap Frogs Parachute Team
U.S. Air Force F-22 Raptor
U.S. Army Golden Knights
Navy Blue Angels
