Remember to save the date:
Egg Harbor Twp Holiday Party
Friday December 9th 4- 8pm
EHT Early Morning Crew
Doug, Steve, Kris, Kevin
Gerri M
Slick #88
ADVANCED
"2011 Sectional WOD#4 - ADV"
10 Min/AMRAP
10 Burpees
10 Front Squats 75/55lbs
10 Ring Rows
FIRE-BREATHER
"2011 Sectional WOD#4"
10 Min/AMRAP
60 Bar Facing Burpees
30 Overhead Squats 120/90lbs
10 Muscle Ups
(Last completed 4/13/11)
Supplemental Training:
5 Min/AMRAP - Unbroken Ladder 4-3-2-1
ADV - V-Ups
FB - T2B
Post rounds and thoughts to comments.
Training Notes:
FIRE-BREATHER - If you're not going to make it to the OHSQ and Muscle Ups, do:
10 Min/AMRAP
10 Bar Facing Burpees
5 OHSQ 120/90
2 Muscle Ups (or the sub for Muscle Ups - 3 Pull Ups and 1 Ring Dip)
Supplemental Training - Complete 4 V-Ups/T2B, then 3, then 2, then 1, then 4, then 3, etc for 5 Min
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