Order form for our shirt and hoodie order. Drop in the mail with check or money order. Add $5.00 dollars to orders for shipping. Orders MUST be received by 4 April, 2014. Mail to:
CFR
61 John Street
Westminster, MD 21157
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DL 1×5
RDL 3×8
Chinups 3x failure
Then
12 min up ladder of:
3-6-9-12-15-18-21…
Wall balls 20/15
Situps
Double unders
Advanced
12 min up ladder of
3-6-9-12-15-18-21….
Wall balls
Pullups
Double unders
1 CL from Pos 1+ 1 CL from
pos 2 + 2 jerks
Build to heavy single
Then
21 kb swings 70/53
21 box jumps
200m run
15 kb swings
15 box jumps
300m run
9 kb swings
9 box jumps
400m run
TGU warmup
BP 3×5
1x drop set @ 80%
Then
4 rounds for reps
40 sec cal row
20 sec rest
40 sec pushup
20 sec rest
40 sec situp
20 sec rest
40 sec burpees
20 sec rest