Overhead Squat 5 X 3
Then choose one of the following benchmark workouts.
"Karen"
150 Wall Ball
OR
"Randy"
75 Power Snatch 75#/53#
Post load and total time.
Coaching Tips: Warm-up as needed prior to your 5 sets of 3 reps of the Overhead Squat. All 5 sets will be done with the same weight, try for about 85-90% of your 1 Rep max depending upon how you are feeling today. Then choose one of the benchmarks to complete your workout.
really?
Really!
Dear all Law enforcement at CFEC,
The other day I got a fix it ticket for my break light being out. I got it fixed and posted my ticket on the bulletin board. Unfortunately I will not be in today for the workout but I would greatly appreciate it if somebody could help me out and sign it for me!!!! I will be in on Sunday morning 🙂
Thanks,
Briley
8am
Mary Ellen 32#/R-12:41Rx
Bill 65#/R-3:41Rx
Sam 25#/K-13:00
Tiffany 83#/R-12:00Rx
Claire 43#/R-12:31Rx
Tyler 115#/K-13:28Rx
Paul R-5:27Rx
9am
Shelly practice/—
David 115#/R-8:25Rx
Liza 63#/K-14:38Rx
Tina F. 63#/K-8:53Rx
Carrie 63#/R-8:06
James 135#/R-6:33Rx
Dusty 225#/K-8:05Rx
Kim 63#/K-11:58
Chris A. 115#/R-9:08Rx
Toni 73#/R-10:44Rx
Steve-O 31:55 Rx W.O. from 12/16
Lisa 103#/R-5:57Rx
Briley, my client Donnie (CHP) signed off your ticket. You are saved from the Naughty List!!!
Nice job Lisa!
Bummer, I was hoping for another taser session with Briley in exchange for signing it off.
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