11-11-13

Hey Hey DGA!!!!  I could not help  but to notice how much easier the 7 min burpee test was to everyone that completed it compared to two years ago. So cool to see and be apart of your progress. Thank you for all of your hard work. Just a few more days of testing left. It is going to be cold this week, please dress appropriately.

Fitness:

A. 10 min to find 1RM Push Press

B. 10 min to find 8RM RFESS @ 3010 (1/3 of BW per hand is the goal)

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“FRAN”

Thrusters

Pullups

21-15-9

Competition:

A. 10 min to find 1RM CGBP

B. 10 min to find 1RM PC

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8 min AMRAP @ 90% of B