July 19 2016
Happy Birthday Kyle Karnbach! This pastor in training, exemplary father and husband, and former Navy SEAL has been crushing his goals with inspiring drive and dedication these past few months!
Jerk (Split or Push) :
3 @ 65%, 2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 85%, 1 @ 90%
*Can be performed from the rack*
Complete as many rounds as possible in 12 mins of:
6 Thrusters, CRX: 95/65 lbs, FRX: 75/55 lbs
12 Toes-to-bars/ FRX: Hanging Knee Raises
18 Pull-ups/ FRX: Assisted Pull Ups
REST 3 MINUTES
3 rounds for time of:
Run, 400 m
8 Hang Power Cleans, CRX: 95/65 lbs, FRX: 75/55 lbs
12 Lateral Burpee (Over Barbell)s
Welcome to Terrible Tuesday! You will be challenged to set yourself up to maintain a great AMRAP score while leaving enough in the tank to tackle the 3RFT Met Con with poise and consistency. Maximize your rest by inhalling deeply through your nose, contracting your abdomen slightly, and releasing in calm patterns that will aid in slowing your heart rate down and setting your core for more work. After all is said and done, use any remaining time to stretch those tested muscles and connective tissue. Get at it and be bold, you’re strong enough to accomplish great things.