Thursday, June 2, 2016

TCCF Island Party ~ Saturday, June 4th!
June 1, 2016
Friday, June 3, 2016
June 2, 2016

Thursday, June 2, 2016


Memorial Day “Murph” at TCCF! So Awesome!



The TCCF Annual Island Party is this Saturday!
There will be regular boat shuttles provided hourly by Captain Ron beginning at 11:00.
The island is east of Mulligans…
Pick up and drop off will be at the dock just north of Mulligans.

Pre-WOD: Run 200 meters + 30 dynamic calf stretches;
2 x (:30 bar hang, 10 push-ups, 10 sit-ups, 10 squats);
Supine Scorpion x 2

Skill: The Ring Row (Rx is Chest under rings)
All practice and set rings for the WOD…

Post-WOD: 3-way shoulder, foam roll

AMRAP in 16 minutes…
20 1-arm dumbbell power snatches (alternating) 35/50+
10 Ring Rows
100 meter sandbag carry


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