Backsquat 5×3
Then
30 burpees
40 double unders
50 kb swings (70/35)
40 double unders
30 burpees
Comment
Sled push x5
Then:
50 double unders
10 mu’s
20 deadlift 225/135#
10 mu’s
50 double unders
1. We are planning to attend the SoCal regionals on May 17, 18 and 19. Info on the event is here. Keeta Duke will be competing and all are welcome to join us for the trip and in supporting her. If you don’t know Keeta yet, hopefully you get to meet her soon. She will begin coaching classes in the next week and is a tremendous addition to the NECF team. If you’re interested in heading down with us send an email or contact Val or Erik.
2. We have a team for The Spartan Beast on August 10th in Monterey. Info can be found here. If you are interested, send us an email and we will send you the team invite. Should be a very fun, very challenging event. We already have a female on the team so ladies, don’t be scared!
3. If you haven’t noticed, the temperature has been climbing. Extra important to stay hydrated when you are doing what you do in the gym. Bring water or buy one for a quarter (free refills from the sink).
4. New shirts will be ordered on Friday the 3rd. There is a sign up sheet on the window. We will order extra but to guarantee you get your size, please sign the sheet.
5. Enjoy your Friday!
5×5 Floor press
Then:
5 squat clean (205/135)
7 strict pull ups
Shuttle run
5×3 hang snatches
Then:
10 kb snatches (5each arm)70/35#
10 ring dips
10 Sdhp 95/65#