Thursday, July 14th, 2016

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TONIGHT’S THE NIGHT!!
Come and Join us for the DEBUT of Coach Jocelyn, Danica Druva, Vance Nixon & Mitch Utterback Spartan Race TEAM televised and on TV TONIGHT!!
We will have a GET TOGETHER at The Fowl Line at 7:30pm, show starts at 8pm SHARP!  

STRENGTH

10 Minute EMOM

ODD: 5 Deadlift
EVEN: Max Unbroken Push Ups

Level 1: 185/125
Level 2: 225/155
Level 3: 275/185
Level 4: 315/215

WOD

10 Minute AMRAP:

250 Meter Row

10 Broad Jumps

100 Meter Farmers Carry 53/35#

ADV: 70/53#

CORE DOWN
2 Rounds:
30 Sec Sit Ups
30 Sec Flutter Kicks
30 Sec Bicycles
30 Second Rest.

Advanced:

Longo 4+47
Amanda 3+251
Jlord 3
Courtney 3
Belinda 3+136
Glord 3+236
Brett 3
Mckown 4
Justin R 3+204
Toph 3+155
Max L 4+5
Cory 3+250
Kapitan 3+256
Chase 3
Gregg 3+124
PDiddy 3+260
Sully 3

Rx:

Kyle G 4+61
Shaq 3+253
Garry 3
Jordan 4+256
Best 3
Ben 3+250
Ren 3+250
Jeff W 3+170
Erica 3
Carrol 3
Joseph 3
Gretchen 3
Trish 3
Grace 3+129
Hollywood 2+260
Scotty 3+70
Rick 3+250
Mandy 3
Karen 3+69
Nicholl 3+179
L Mello 3+78
Jen 3+212
Allison 3+147
Kristi 3
Nataleigh 3
Jon 3+260
Carrie 3
Jason 3
Mick 3
Britt 2+260
Chad 3+50
Joe 3+260
Erin 3
Agster 3
Jarrett 3
Aimee 3
Matt 3+7
Jeff L 3+100
Don 2+260
Kayle 3
Shala 2+260
Tracy 2+260
Deanna 2+260

MOD

Christy 3+125
Caroline 3+117
Rich 3+5
Mel 3
Susie 2+260
Greg 2+260
Brad 3+129
Herder 3+220
_______________________

just-one-more-dayOn Board 16

Warm Up

Partner Relay

– Divide in teams and have relay races. Get creative (i.e. 10 lunges,

10 Jumping Jacks then 2 shuttle runs)

WOD

“On Board 1”

9 Min AMRAP

3 Burpee

5 KB Swings

7 Air Squat

Core Down

3 Rounds:

5 V Ups

10 Hollow Rocks

MK 13+1
Kerri 14+2
Elizabeth 11+3
Julie 12
Brianna 8+5
Beth 13
Adria 8+3
Jules 8+3
Lori 13+2
Tonya 9
Michele 11+4
Jazmyn 11
Kaylah 10+8
Lori 11+5
Sherri 9+3
Letty 10
Marci 10
Ellie 10+3
Alicia 9+8
Christina 9+8
Robin 10+1
Jess 11+9
Dana 11+2
Kelli 11
Tiffany 12+3

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