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 | 32:59 Rx | Cheyenne Tue, Jul 4, 2023 | | 2nd | 29:41 Sca | Ella Tue, Jul 4, 2023 | | 3rd | 30:36 Sca | Carmen Tue, Jul 4, 2023 | | 1st | 30:38 Sca | Craig Tue, Jul 4, 2023 | | 2nd | 33:26 Sca | Dan H Tue, Jul 4, 2023 | | 3rd | 30:32 Fdn | Matt M Tue, Jul 4, 2023 |
| 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 |
| Korbin | 28:00 Rx | Haven’t tested in a few years so #felt ok. 135-145-150-155-160 | | Cheyenne | 32:59 Rx | 105,105,135,135,145 | | graham | 27:51 Sca | | | Ella | 29:41 Sca | Power. Mod HSPU | | Carmen | 30:36 Sca | Reg push ups, 65,75,85,95,105 | | Craig | 30:38 Sca | 95,105,115,125,135 500 m run each round | | Dan H | 33:26 Sca | % all from 225#, reg push-ups | | Matt M | 30:32 Fdn | |
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