July Challenge
Strict Pull ups – 3
Banded Strict/Ring Rows – 3
Accessory Work – 2x a week
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Swerve
Courtesy of CF Verve
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With a 4:00 Clock
Run 400 Meters
3-6-9-12-15…
Power Cleans 95/65
Pull ups
Rest 3:00 Minutes
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With a 4:00 Minute Clock
Run 400 Meters
2-4-6-8-10….
Power Cleans 135/95
C2B
Rest 3:00 Minutes
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With a 4:00 Minute Clock
Run 400 Meters
1-2-3-4-5…..
Power Cleans 185/125
Bar Muscle Ups
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L2 Scale 3 levels of Cleans, Scale Pus with PU progressions
T1 Same
T2/T3 AB/Row (option), Hang Cleans
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Holiday Schedule
Tuesday – Full Schedule
4th of July – 8a and 10a only
Thursday – Full Schedule
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Booty Short PreOrder
The deadline to register for Florian booty shorts is Sunday 7.8
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