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Conquer The Bridge 2015

in Fitness, Workout of The Day

The Conquer the Bridge Race is coming up fast! This coming labor day. We will be having a team again this year.   I really want us to have a REALLY BIG team this year.

The same group rate of $35.00.  Applications and team sign up info to the gym tomorrow.

Workout of the Day:

Teams of 3
1200m Farmer Relay (100m Bouts) 53/35lb
120m Sled Push Relay (10m Bouts)
120 Calorie Row
120 Burpees Over The Rower


Part A will be starting at 5:30, please make sure you are there warmed up and ready to go.

Barbell Conditioning (5:30)

With a Running Clock…
A. At The 0:00 Complete 15 Unbroken Clean and Jerks
B. At The 7:00 Complete 12 Unbroken Clean and Jerks
C. At The 14:00 Complete 9 Unbroken Clean and Jerks
** Maybe shoot for around 135 for guys and 95 for the ladies, you are welcome to go heavier as long as you go UB, there will be penalties for breaking a set.

Strength (5:45-6:02)

5×5 Pausing Overhead Thrusters
Climbing up in weight each set.
Must pause for 2 full seconds at the top of every rep.

Condo (6:05-6:15) EMOMx10: 10 Barbell Facing Burpees for Time

Rowing (6:15-6:30)
5x300m Row, 1 min Rest

Cool down 5:00
Stretch after and foam roll…please.