Terrific Tuesday! Let’s squat! Back Squat (Weight) 5-4-3-5-3-4 Start the first set at the heaviest weight you used for the 5 RM on 6/22. Increase the load for the 4 RM & 3 RM. For example: 185-205-215-185-215-205 *record weights in comments Metcon (Time) 5 RFT: 500m Row 15 OHS 75/55 Timecap: 20 minutes
Closed 4th of July. Enjoy the day with friends and family!
Saturday Community WOD Open to the Public!!! Metcon (Time) Teams of 2 4 Rounds for Time 300m Run 24 Power Cleans 155/105 24 Hand Release Pushups 24 Kettlebell Swings 70/53 24 Goblet Squats 70/53 24 Knees to Elbows 24 Box Jumps 24/20
HERO WOD FRIDAY Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach. In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
Thursday Skill + METCON Metcon (3 Rounds for reps) Skill: 3x800m Sprint Rest 1:1 *if it takes you 4:00 to run 800, rest 4:00 before beginning next 800 Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups 10:00 cap Lv 1: Pike Pushups Lv 2: Box HSPU Lv 3: L Sit Shoulder Press
