email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Nancy

Wednesday, April 21st, 2021

SKILL:
Pushup Challenge Continues… 
MON: 
8-12-10-8
13-17-15-13 
TUES:
4-8-4-8
9-13-9-13
WED:
12-8-10-6
17-13-15-11
THURS: (REST DAY) 
FRI: 
16-8-6-6
21-13-11-11
SAT/SUN (REST DAYS) 

SWOD: 

 5×10 Split Squat (Back Rack)
Alt: 10x Banded Step ups (each leg)

METCON: 

“Nancy”
5 RFT:
400m Run
15x OHS 95/65

REMINDERS/UPDATES/EVENTS: 
*Please make sure you are on the schedule each day you come to train. Text in any changes you may have throughout the week as needed. Thank you! 

*This Saturday is the 2021 CF Droogs Quadathon. Your teams and start times for your team are listed on the whiteboard at the gym. That is your START time. You must be warmed up and ready to go at that time. We will be starting heats every 15 min. Also, make sure your partner is going to show up 🙂 so we don’t have any last min changes.

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