Announcements

QOD: "Your true success in life begins only when you make the commitment to become excellent at what you do."
— Brian Tracy

CF Pre-Game

Coach Led:

Dynamic

Then...

3 Sets w/an empty Barbell:

12 Front Rack Lunges (6 each side)

5 Inch-worms (in place)

5 RDL's

5 Deadlifts


Strength - 1 x 3 Deadlift


Build to a 3RM Deadlift.

Unloaded Warm Up

3RNFT:
10 KB Deadlift
5 KB high pull
100m run
5 KB press each arm

Unloaded - 07/13/2018 - Unloaded

For Time:
12 Tire Flips
6 DB Clean and Jerks 35#
200 meter Run
9 Tire Flips
9 Clean and Jerks
300 meter Run
6 Tire Flips
12 Clean and Jerks
400 meter Run