We have the people!  Ok, we might need a few more people. Tom has contacted the coaches to talk about practice times.  The race is JUNE 5th!  so much fun!  get involved with your friends, a great community experience.  We will of course have a BBQ after – another reason to come out. 🙂  I need to find out tshirt sizes so that we can get some Ts made for us!

Prison Rules – 3 Reps every: 15 seconds for 16 Intervals, Rest  1:00 between exercises.

Power snatch(#75/#55) ( 8 intervals – 2 minutes)

rest 1 minute

Power CL&J ( 8 intervals – 2 minutes)

Rest 3:00


Five Frans

Thruster (#75/#55)

Jumping pull up

21, 15, 9 for time 4:00 Cap,

1:00 Rest – 5 Rounds

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