Friewalds Fire Team Challenge
Teams of Four for Time:
Friewalds Fire Team Challenge
Deadlift: 3-3-3-3-3
Then:
Overhead Squat: 3-3-3-3-3
Then;
Push Press: 5-3-2-1-1-1
Then;
1000m Row
400m Run
Double Under Practice
Then;
“Cindy”
AMRAP 20 Min:
Continuing the Snatch Progressions…
Snatch: 1-1-1-1-1
Then;
AMRAP 10 min:
15 Power Snatches
30 Situps
Rest Day!
Working with a partner complete 2 rounds for time of the following exercises:
Score total number of reps per exercise as a team
Snatch Technique Day.
Then;
2-Person Teams:
4 Rounds for time:
500m Row (full recovery after each row)
Front Squat: 5-5-5-5-5
Then;
AMRAP 12 min:
10 KB Swings (53/25#)
15 Goblet Squats (Same weights)
200m Run
Deadlift 5-5-5-5-5
6 rds. for time
10 Push Press
20 Box Jumps
21,18,15,12,9,6,3
Power Cleans
Pullups
Burpees
What a great turnout for our soft opening. We just want to thank everyone who made it out on such a beautiful Saturday. We had a team workout the Reds against the Blues:
Drop on by for a 10am workout Saturday May 14. our doors will be open from 10-2.
We will have refreshments post workout.
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