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Components
Quad Shock
Hall
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
Sunday Funday - Palo Duro CrossFit
Class
(All)
Sunday Funday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (5/1)
Workout
Sunday Funday
Workout of the Day
Quad Shock (AMRAP - Rounds and Reps)
AMRAP in 35 Minutes
400m Backwards Run
800m Row
05 Back Squats (45% of 1RM)
10 Pull-ups (CTB or L, if able)
15 Russian Twists (L/R=1, 35/26)
Hall (Time)
5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall
click here
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 22, 2019
Male Clients
1
Jeremy
Kelln
Sunday Funday
3 + 2
135bs
2
Kevin
Korinek
Sunday Funday
3 + 1
320m
2
Seth
McClellan
Sunday Funday
3 + 1
Kevin beat me
3
Aaron
Coash
Sunday Funday
2 + 17
4
Anirban
Pal
Sunday Funday
2 + 10
Run+row+10 reps in 3rd set
Female Clients
1
Jenn
Reeves
Sunday Funday
2 + 2
45lbs
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