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CFDNR Hooligans Running Club:
Reservoir Ridge
Make sure to bring water. It’s gonna be a hot one. See you all Tuesday July 18 at 5:30 pm.

Warm Up: 10 Min
1 Rounds
250 M Row
7 Burpee
9 Wall Balls  

Strength: 15 Min
15 Min to establish a 1RM
Jerk

Metcon: 20 Min
12 Min EMOM
Min 1: 15 Push Press 75/55
Min 2: 12/9 Cal Row (male/female)
Min 3: 9 Burpees

Elite Competition Class

1) Bench 15 Mins
10 min EMOM x 3 reps @ 70%

Gymnastics
10 mins
8 Min EMOM
ODD: C2B
Even: Ring Dips
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Metcon:
Complete 8 rounds for time:
6 Reps Front Rack Lunge 155/110 (3 RT/ 3 LT)
10 Dynamic Push Ups 45/35
10 Russian Twist 45/35
*Pushups are performed by dynamically alternating hands on a 45 lbs bumper.