Shout out to Coach Evy, Adam, and Frankie for their performances at the NOVA olympic lifting competition! 2 gold and 1 bronze. Not too shabby.
Evy and Adam will be traveling to Dallas to compete in the American Open in a few months. Doin big things.
AMRAP in 15
5 pull ups
10 ball slams
20 mountain climbers (2-count)
Tempo Back Squat 33X1 – 4×3 at 70-75% Rest 2 minutes
3 second negative and 3 second pause today, lets really focus on control, staying tight and NOT bouncing out after the pause!
“Francy” 5RFT – 12 min cap 200m run 15 Front Squats 95/65 | 75/55 | 45/35
Workout – modifying the Nancy workout to cut the run in half and make it front squats, so we should be able to move faster than normal on these. Pace your run to try and stay unbroken on the front squats!
