5.21.19 Workout of the Day

Happy Birthday to the biggest redneck you'll ever meet.. John Pratt Reed, The 3rd.

Show this picture to any one of your Beaufort County developers and he'll give you 10% off your next home purchase :)

CrossFit

1.Power Clean Technique 6 Sets of 2: 3-Pause Power Clean

Each pause lasts 2 seconds: Pause #1 - Knee Level Pause #2 - Jumping Position Pause #3 - Receiving Position

2.Conditioning "Undercover" 3 Rounds: 15 Power Cleans (115/85), 20 Pushups

Directly into 2 Rounds: 27/21 Calorie Row 75 Double-Unders

Directly into 1 Round: 50/35 Calorie Assault Bike

Mildine: Coaches Choice

ICT

1. Conditioning

5 RFT

400m run 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats to med ball

2. Midline: Coaches Choice