"The Dirty Dozen"
Run 400M
Then:
3 Rounds of:
5 Deadlift (95/65)
5 Power Cleans
5 Front Squats
5 Thrusters
5 Push Presses
Finally:
25 Push-ups
25 Wall Ball (20/16)
25 Pull-ups
25 Box Jumps (24/20)
25 Burpees
25 Double unders
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Reminder: Next Thursday evening, March 12th after the 5pm class CFEC will be holding a Pull-up clinic for 30 minutes. If you are still on the band or have your kipping pull-up and want to learn the butterfly, come on in!
BOX JUMPS ANYONE?????
Alex 15:49 Rx
Jim 27:20
Emily 18:57 Rx
Dayle 20:59
Ashley 21:47 Rx
Cody 22:10 Rx
Holly 21:32 Rx
Jeri 32:15
Jim D. 22:32 Rx
Jason 17:18 Rx
Aaron 32:35 Rx
Sue 24:20
Jack 33:26
Kim 26:38 Rx
Valerie 24:30
Lindsay 25:33
Chad 29:00
Anni 28:59
Chrissy 29:20
Pam 28:53
Today’s Top Ten
Men
1. Alex 15:49
2. Jason 17:18
3. Cody 22:10
4. Jim D. 22:32
5. Aaron 32:35
Women
1. Emily 18:57
2. Holly 21:32
3. Ashley 21:47
4. Kim 26:38
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