Tuesday, May 23, 2017

Jeremy came back for a visit


Jeremy is on leave from his post in Alaska and we were able to give him his overdue green shirt. I hope to get a picture soon of him jumping out of a plane with our shirt!



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

clean pull 5-3-2-3x1

Accessory/Skill

2 windmills between strength sets

Group Workout

5 rounds
4 heavy deadlifts
4 dips
rest 1:00



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