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It has been 14 months since this little gem popped up, but here it is. We have had a lot of overhead training since we first saw this workout, and things definitely seemed a lot better this time.

5 rounds:
45 pound overhead walking lunges, 50 feet
21 burpee's

Eric- Rx  17:07
Emilee- (4) 15#  16:34
Scott- 25#  18:32
Tammy- 15#  17:24
Lisa- (3) 13:44
Alice Anne- 15#  17:30
Lynde- Rx  16:40
Brad- Rx  18:48
Jimmy- Rx  14:53
Teresa- 35#  20:07
Carolyn- (3) 15#  9:30
Cody- (3) 25#  9:36
T- Rx  16:44

Great workout everyone. Super fast time Jimmy, and HOOF*CKINYAH Lynde, At prescription! You two were delivering serious fuel that everyone benefited from. THANKS!

There were a few targets today- We wanted to see those active shoulders, pits forward. We wanted good ankle/knee/hip alignment during the lunges. Good job on hitting those. The emphasis with the Burpee was to pull from the hip, not knees. Also good job on hitting that target as well.

Great job puppies. You guys are all doing great. We have three new puppies at CFSF, welcome George, Mary, and Alex. We hope you like the kool-aid. Everyone keep your eyes on them and keep helping them along. Just remember, crawl, walk, run. Or, form, consistency, intensity, (then get your ass kicked). In that order.

http://www.mobilitywod.blogspot.com/

Thanks for another great day of training and conditioning at CFSF. Thanks for the wicked strong fuel, and good times.

Ready to lead, ready to follow.
CFSF