CFQ Run Club meets tonight at 6:30pm at the southeast part of the Astoria Park track (to the left of the bathrooms if you are looking at them).
CONDITIONING:
——RX+——
3 rounds of:
96 Double Unders
48 DB Snatch
24 T2B
——RX——
6 rounds of:
48 Double Unders
24 DB Snatch
12 T2B
——-FITNESS——
6 rounds of:
48 Single Unders
24 Hang DB Snatch
12 Hanging Knee Raise
——NOTE——
-18 Minute Cap
STRENGTH / ACCESSORY / PUMP
——RX+——
5 x
10 Strict Pull-ups
20 Push-ups
——RX——
10 x
5 Strict Pull-up (may use band)
10 Push-ups
——-FITNESS——
10 x
5 Ring Rows
10 Push-ups with elevated hands
——NOTE——
-Not for time. For quality.
