Friday, July 7, 2017

Gym party at Liz and Kevin's

Liz working hard on yesterday's benchmark workout 
Everyone did well on the benchmark yesterday. Everyone who was repeating the workout took a good chunk of time off their score. Something must be working.

Members: check your email, last week we sent out an invitation to our 2-year gym anniversary party at Liz and Kevin's house. Please RSVP so that Randy and Kevin can figure out how much BBQ to make.



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

front squat 8-5-3x5

Accessory/Skill

2 TGUs between strength sets

Group Workout

12 Turkish get ups 3x(2L,2R)

then

5 rounds
20 Kettlebell Swing
10 Box Jump
10 Jump Squat

then

2 minute anchored squat



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