Thursday, June 2, 2016

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

Thursday, June 2, 2016

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Memorial Day “Murph” at TCCF! So Awesome!

 

Announcements:

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.
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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

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

Amy
Amy

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