Wednesday August 14, 2013

For those volunteering at the demo for the Fauquier county school board we start promptly at 8:45am.  So you need to get there by 8:30 so that you can warm up in ample time.  We're going to be running a "real workout", not some simple lame butt demo, I hate those.

Fundamentals: Hang Cleans, Push Jerk, Wallballs


Goal Work

WOD "Jackie"

1k Row

50 Thrusters (45/35) 

30 Pullups

for time (12' CAP

rest 3' the complete as many Burpees as you can in 5 minutes

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