Clean and Jerk
work up to heaviest set 3
12 Minute AMRAP with Buy-in
Clock with be set at 12 minutes
Run 400m (carrying a Medicine Ball 20/14 )
Then with remaining time AMRAP
10 Wall Ball Situps 20/14
10 Wall Balls 20/13
10 Push-ups (with hands on Wall Ball)
Guys: Brendan 1:20
Ladies: Tara :16
Keep the ideas coming in for new challenges...
This Week's Challenge: Forearm Plank Hold. (If knee(s) touch the ground, or hips/butt rise out of strict plank position your time is done)
You just need to get it done some time this week. We will do it as part of the warm-up / group review on Wednesday!
Brenna Timo is a 14 month old girl who was diagnosed with Renal Cancer and Clear Cell Sarcoma last year. She is undergoing chemo, radiation, and undergone several blood transfusions. She is being treated at Children's Hospital in Boston and has visiting nurses on a weekly basis.
CourseAlong Cape Cod Canal Bike Trail. The course is flat, with no road traffic to contend with. Scenic, perfect for the whole family.
Additional InformationThe Bourne Firefighters Local 1717 is putting forth an effort to raise money to support the Timo Family during this difficult time. ALL PROCEEDS WILL GO TO THE TIMO FAMILY. Free T-shirt to 1st 100 who register online.