Thursday – 091114

Paul

Paul practicing encumbered step-ups in preparation for the 343 Hero Challenge.

The 343 Hero Challenge is this weekend!  The gym will be closed on Saturday.  Come out to the Orange Country Fire Rescue Training Facility located at 2976 Forsythe Road, Orlando.  Frank, Paul, and Coach Will are all competing.  Frank and Paul begin at 10:25 and Will begins at 1:55.  The workouts are all done in a row so don’t be late if you want to support someone competing!

Strength/Skill EMOM
12 minute EMOM:
Every odd minute, perform 3 heavy thrusters from the ground.
Every even minute, perform one unbroken set of toes to bar.

Your score will be heaviest load attained on the thruster and the lowest number of toes to bar done in any round, Tabata style.

Workout of the Day
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)

Post your scores to the Whiteboard.

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