WEDNESDAY 150603

Complete Two Sets of Maximum Strict Pull-ups,

Rest as needed then,

Complete Four Rounds For Time of:

50 Squats
Run 400 Meters
30 Hand Release Push-ups

Note: For the Strict Pull-ups, rest as needed between sets. This will be the “SEALFIT” standard of Strict, with absolutely no swinging, kicking, or kipping allowed. This is a great chance to test yourself following the Pull-up progression we had in May. For the timed evolution, a great goal is times between 16:00 and 18:00 for completion.

NateChampionMurph

Nate – A Champion in Mind, Body and Spirit

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Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP Workout today will be our HQ session.

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Class will join our HQ class today.

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)

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30 Day Challenge Update

The raffle drawing for the 30 Day Challenge will take place today at 5:00 PM at HQ prior to the workout. If you need to update the challenge board with missed classes, be sure this is accomplished prior to the drawing.

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