July 6th, 2015

FullSizeRender (15)

Congrats to Bill and Lars who finished second place in the 500 m row competition this past weekend at the World Police and Fire Games in Fairfax VA. They were only .5 of a second away from the first place team. Their combined time was 122 flat! Pretty amazing.

Today’s WOD

A. Hang squat snatch/clean – 5 min to build to 90% for 1
B. Clean and jerk – 5 min to build to 90% for 1
C. Back squat 2,2,2,2,1 – go every 2 min, build to 90% for final set
+
5 min AMRAP – max rep strict pull ups or negatives at tempo
+
3 RFT
200m run
21 KBS @ 1.5/1.0
12 HSPU’s off box
Coaches Tips:  90% should feel good and strong, get there quick and walk away confident

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s