Wednesday, 06-26-13


We have a lot to get in today, so we will start dynamic warm-up at 10 minutes into class - so get in and do your individual warm-up as expeditiously as possible.  There is a cap on today's workout - even so, we may run over 5 minutes over the hour.  If you  need to be out on the hour, scale to 3 rounds.


Also, please make sure you are bringing a towel and water with you every day.  It will be pretty warm and humid for the next few months and a t-shirt will only absorb so much.  Chalking up will not help sweaty hands, it only equals a chalky mess and is a recipe for hand tears - another reason why you should bring a towel in.  On that note, a reminder to use the disinfecting wipes on the barbell, pullup bar, abmat, etc.  Everyone appreciates it!


"She stood in the storm and when the wind did not blow her way, she adjusted her sails." - Elizabeth Edwards



12 minutes to work up to a heavy C&J, then

EMOM for 5 Minutes, 1 C&J at 90% of weight achieved.


4 Rounds for time of:

  • 10 Box Jump Overs (24,20)
  • 20 Pullups
  • 20 Abmat Situps
  • 20 Double Unders
  • 200 M Run

Rest 2 minutes per round.

25 Minute cap

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