A HUGE congratulations to the winners of our June R(3) Challenge:
Chris Armstrong: 3:17 RX
Jess Wolcott: 4:45 RX
Outstanding Job!!

The July R(3) Challenge is UP:
For Time:
Row your bodyweight in CALORIES.
(ex..if you weight 150lbs, row 150 calories as fast as you can!)
Post your weight and score on the board!!

Warm Up: with KB (50/30#)
10 Goblet Squats
10 Presses/Arm
10 Hip Bridges
200m Run
20 Goblet Squats
20 Presses/Arm
20 Hip Bridges
400m Run

10-8-6-4-2 For Time:
Shoulder to OVH (135/95#)
Box Jump Overs (28'')

Strength: Back Squats 4 x 5 @ 70%

"Face everything and Rise..."

Post all scores/times/reps/loads/modifcations to comments.

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