ANNOUNCEMENT: There will be NO CLASSES on Monday July 4th. Have a happy and safe Independence Day!
Congratulations to C3’s Emily Maulding for graduating from the Illinois State Police Academy this weekend. Emily is now a Sangamon County Deputy. We are proud to say Emily won the Physical Fitness Award for being the fittest in her class!
A1. 5 x 3 Push Press @ 75%-80%-85%-90%-90% 3RM
- Rest :45
A2. 5 x 6-8 Strict Pull-ups (weighted if possible. If assistance is needed, use as little as possible)
- Rest :90
3 rounds for time:
- 18 Alternating Kb Snatches (53#/35#)
- 12 Burpee Box Jumps (24″/20″)
- 6 Bar Muscle-ups (scale is 12 C2B Chin-ups or 12 assisted chin-ups)
800m Run @ 7RPE + 150 Double Unders or 3 minutes Double Under practice