Happy Birthday, Nic!
40 Weighted Sit-ups
20 Cleans 115/75lbs
30 Weighted Sit-ups
15 Cleans 115/75lbs
20 Weighted Sit-ups
10 Cleans 115/75lbs
10 Weighted Sit-ups
5 Cleans 115/75lbs
The weight for the sit-ups will be a 10 pound plate behind the head, unanchored.
Happy Birthday, CFT! Today we celebrate 5 years!
3 Minutes Max Burpee Muscle-ups
3 Minutes Max Cleans (go heavy)
3 MInutes Max Dumb Bell Push Jerks (go heavy)
Score is total reps.
Happy Birthday, Jo Ann!
Complex equals 1-clean + 1-front squat + 1-thruster.
Hang Clean - Clean From Top Knee - Clean From Floor
Work up to the heaviest set possible. You can not put the bar down until the last clean from floor is complete.