10-20-14

(5x) 20 – Walking Lunge w/med ball 15 – Med Ball Sit Up 10 – Wall Ball 200m run Sled Pull (55#/35#)

Just wanted to let everyone know that Jeff is up and walking around. His only injuries where those sustained to his face. He is currently breathing through a tracheotomy and will still require surgery, but is otherwise good. He is in the Murray Medical center so if you are down that way be sure and stop in to see him.

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13