Dont Forget our Sister Box Swap with SECF is this Saturday!!! All Athletes will meet at SECF Dec 7th at 9AM.

CFE:

MOB

DYNWU

 

4 RFT:

10 Grasshoppers

15 Goblet Squats

20 KB Swings

400m Run

 

CF:

MOB

DYNWU

 

A. Today is the Last Day for our Hatch Program Conditioning. Next Week we Test.

Back Squat:

1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 75%/ 1 by 5 @ 75%

Front Squat:

1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 75%

 

B. 3 RFT:

10 Pullups

10m Handstand Walk (LV1-2: Regular CTF PU/LV3: 5 HSPU)

10 T2B

10 GHD Situps (LV1-2: Abmat SU/LV3: No Hands Candlesticks or Kip Ups from Floor)

 

C. $$ Optional$$

15 Rounds:

150m Row

10 (F) 15 (M) Ring Pushups (Delts/Shoulder MUST touch Rings)