0500 and 1130 at our usual spot.
This weeks Ops continues with strength development and looks to start off the week with a bang. Congrats to the multiple PRs we had last week. Lindsay hit a 200# back squat and DL for 2 PRs. Lisa beasted with a 176 Hang Squat Clean and I hit a 190 hang power snatch. Keep up the good work!
Reminder the Festivus Games are coming up in October. CF Metanoia is hosting again so if you want to compete at a good entry level then find a buddy and sign up! I have been to the last couple and they are a ton of fun. Absolute ton. Glorious.
5 rounds, 20 secs per station, of:
Double Under Rest 10 secs
Wall Ball Rest 10 secs
5 rounds for time of:
16 Dumbbell Snatches, 70/50 lbs
Run, 200 m
7 rounds for time of:
10 Handstand Push-ups
10 Ring Rows
Whew that is dirty!