141202 ~ Skills & Conditioning!

Please don't forget to bring in Toiletries, Canned Goods, or Dry Foods this week for the Thompson Family!!!! Every little bit helps!! 

Strength:

10 min to find 1RM OHS 

Skill:

12 min to Complete the following

Complete 100 Pullups For Time

**For Each time you drop off the bar, you must complete 3 Strict HSPU.  This is to be completed at the end of your 100 PullUp Set.

Conditioning:

In a FGB Style, Complete 3 Rnds For Time

Min 1: Calorie Row

Min 2: Box Jumps (30/24#)

Min 3: Shuttle Runs (Gym Width)

Min 4: Parallette Shoot Throughs

Min 5: Rest

Score: Total # of Reps Completed

Cash Out:

50 GHD Back Extensions

50 GHD Situps

50 Heavy Russians

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