Wednesday 01.08.2020

The purple sweatshirt!!!

Air Force WOD (Artis Strength and Fitness) METCON 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Functional Fitness 9am

Air Force WOD (Artis Strength and Fitness) METCON 20 DB Thrusters 20 Sumo KB Deadlift high pulls 20 DB push presses 20 Walking Lunges 20 DB squat Every minute on the minute you will perform 2-4 no push up burpees. 20 min cap.

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