Pushup Challenge: Day 9!
7pm Lakeview Mobility Class: Focus on Posterior Chain. Glutes, hips, hamstrings. Better your Deadlift position by releasing slack to the system!
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
HAPPY BIRTHDAY COACH DAVID!. This amazing photo was taken day 1 construction in October 2010 Pre CFD Southport! Hoozah!