Wednesday 08Jan14

This weekend is the Town Hall Meeting at 10am.  There will be Open Gym from 830-10am.

Fitness

A. Pull Ups 1, rest 10 secs, 2, rest 20 secs, 3, rest 30 secs, etc…go until failure.  Then, rest 90 secs and do a ME set.  Record everything.

B. PC + 2 PP  x5, rest 90 sec, climbing

C. For Time:

20 WBS (20/14)

15 Burpees

20 DUs/50 singles

15 WBS (20/14)

15 Burpees

20 DUs/50 singles

10 WBS (20/14)

15 Burpees

20 DUs/50 singles

Performance

A. DL 3×5 @70% of 1rm (from most current CF Total)

B. PC + PJ + SJ  x5, rest 90 secs, climbing

C. 100 WBS (20/14)

*At the top of each minute do 3 burpees