INDEPENDENCE DAY
(Time, Sca, Fdn)
10 SQCL & JERK @ 65%
10 HSPU
10 PULL UPS
500M RUN
8 SQCL & JERK @ 70%
10 HSPU
10 PULL UPS
400M RUN
6 SQCL & JERK @ 75%
10 HSPU
10 PULL UPS
300M RUN
4 SQCL & JERK @ 80%
10 HSPU
10 PULL UPS
200M RUN
2 SQCL & JERK @ 85%
10 HSPU
10 PULL UPS
100M RUN
DONE!
RX: SQCL & J @ THE APPROPRIATE %, HSPU, PULL UPS, RUN
RX2: SQ OR PCL & J @ THE APPROPRIATE %, HSPU OR MODIFIED, PULL UPS OR ASSISTED PULL UPS, RUN
RX3: SQ OR PCL & J@ LOWER PERCENTAGE OR 1RM, REGULAR PUSH UPS, ASSISTED PULL UPS, RUN OR ROW
| 100% |  | |  | 0% |
Planned: Thu,Jul4,2024 Tue,Jul4,2023 Sat,Sep17,2022 Sun,Jul4,2021 Sat,Jul4,2020| 1st | 33:53 Sca | Kelly Sat, Jul 4, 2020 | | 2nd | 35:40 Sca | Carmen Sat, Jul 4, 2020 | | 3rd | 29:45 Fdn | Mona Sat, Jul 4, 2020 | | 1st | 30:43 Rx | Scott Sat, Jul 4, 2020 | | 2nd | 32:42 Rx | Craig Sat, Jul 4, 2020 | | 3rd | 39:10 Rx | Jonathan Sat, Jul 4, 2020 |
| 1st | 29:08 Rx | Kaley Sun, Jul 4, 2021 | | 2nd | 32:00 Rx | Sonia Sat, Sep 17, 2022 | | 3rd | 32:59 Rx | Cheyenne Tue, Jul 4, 2023 | | 1st | 30:43 Rx | Scott Sat, Jul 4, 2020 | | 2nd | 30:54 Rx | Brandon Sat, Sep 17, 2022 | | 3rd | 32:42 Rx | Craig Sat, Jul 4, 2020 |
| Scott | 30:43 Rx | 155, 170, 185, 195, 210 | | Craig | 32:42 Rx | 135# 145#. 155# 165# 175# | | Jonathan | 39:10 Rx | based off 320 | | Tyler P | 40:53 Rx | 185#, 205#, 215#, 235#, 245# | | Kelly | 33:53 Sca | 100#; HSPU blue plate & mat; RX pull-ups | | Carmen | 35:40 Sca | 125# all RX but only 3hspu per round | | Matt M | 37:03 Sca | I did sqt cln & jerk Based on 165# sqt cln&jerk | | Mona | 29:45 Fdn | | | Allison Mu | 32:40 Fdn | Weight based off #145 1rm, push ups |
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