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“Genetic Beast Lobster” – Friday 7-19

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Remember kids!!!! The 5th Annual CFK Summer Bash is TOMORROW!!! We’ll see you at 15 Bradford Rd, Duxbury…Kallenberg, we’re all coming for your MVP Title!

Stretching:

:30 each side each stretch.
1) Couch stretch
2) Banded shoulder stretch
3) Pigeon stretch

Front squat therapy:

1) 10 PVC Front Rack Stretch
2) 10 Alternating rack position stretch with barbell
3) 5 Front Squat / 5 Thrusters
4) 10 Shoulder Taps
5) 1 Wall Walk

“Genetic Beast Lobster”
For Time:
21 Thrusters (135/95#)
9 Wall Walks
15 Thrusters
15 Burpee Pull-ups
9 Thrusters
21 Bar Facing Burpees

Level 2:

For Time:
12 Thrusters (115/65#)
9 Wall walks
9 Thrusters
15 Burpee Pull-ups
6 Thrusters
21 Bar Facing Burpees

Level 1:

For Time:
21 Thrusters (75/55#)
3 Wall Walks
15 Thrusters
9 Burpee Pull-ups
9 Thrusters
15 Bar Facing Burpees