Pushup Challenge: Day 9!
1.) An “Elf Yourself” Xmas Card from one of our members featuring your Coaches. Click for a quick laugh!
2.) Next Meat Share. Get in your orders by Wednesday 1pm! Click here to order! Delivery to the box on Saturday!
A. Take 20 minutes-
Build up to 80% of your 1RM Clean.
-Perform 5 Sets of the following:
3 Hang Power Cleans + 2 Jerks @ 80%
B. 4 Rounds: Conditioning
1 minute at each station, max effort
-Strict Ring or Box Dips
-Double Overhead KB Waiters Walk
-Rest
C. For time:
100 KB Swings 55/35lbs
*7 minute time cap
Compare scores to 6.17.13, which is also the first ever Lincoln Square WOD!
HAPPY BIRTHDAY COACH DAVID!. This amazing photo was taken day 1 construction in October 2010 Pre CFD Southport! Hoozah!