06.27.2017

FullSizeRender 12 Mark (aka Knee Nipple) stopped by to see us while in town this past weekend. It was great to see an old friend! ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Speed Rope 2:00 II. 2 rounds of 10 x Med Ball Cleans 10 x Hollow Rocks 10 x Supermans III. Mobility Impact/Focus: Power Clean EMOTM Warm up as needed before completing the following workload every minute on the minute for 12:00. 1 x Power Clean Notes: Athletes should increase weight as form allows every 1-2 sets. Post loads to comments. "Hopps & Flapjacks" Complete 4 rounds for time of 50 x Double unders 25 x GHD Sit-ups 15 x Back Extensions Post times to comments.
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4 Responses to 06.27.2017

  1. Pistol Pete says:

    “Hopps & Flapjacks”: Modified as usual
    20 Jumping Front Squats; 25 GHD; 15 Banded Good Mornings (creative coaching right there, as always!!)
    15:51

  2. Daniel says:

    Power Clean EMOTM: 215#.

    “Hopps & Flapjacks”: 12:32 Rx.

  3. Katelyn says:

    Power Clean EMOTM: 110 (PR!)

    Hopps & Flapjacks: 20:34 Rx

  4. Abby says:

    Power Clean: 170#

    “Hopps & Flapjacks”: 14:05 Rx’d

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