Friday 20140822 Open Class

Posted: August 21, 2014 by ladygrape01 in Uncategorized
The USAF Heartland of America Concert in Grand Island, including TOTF Athletes Carl Eitzen, Alex Serwatowski, Alena Zidlicky, and Paula Hunt.



Find Press 1RM

1×10 @ 70%



Video courtesy of ITVFX.

10 Rounds:

Prone to 100M Sprint

Rest is jog back to start

Post best time

Lay face down, head pointed in the direction you are running.  On the word, “GO!” spring up and take off running.  Once you hit the 100M, slow down, slowly jog back, rest and go again.

Scaling Options:

Sprints: If you cannot run, row sprint 100m with 90 sec rest in between.



Weighted Pull-up Work up to a heavy set of 4 w/o failure, x 3 sets

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