WOD – July 24, 2013

We are so proud to have had the chance to train with David. He is a true Hero. We will miss him, and always remember him. There will be a hero workout made soon in his honor.  We will keep everyone updated on when and where.  Our prayers and thoughts go out to him and his family.

Work Out of the Day

12 minutes to find 1rm Clean and jerk

rest 3 minutes, then

EMOM for 5min –  1 Clean and jerk – 90% of max


“Fork Lift”

As many rounds as possible in 12 minutes of:

*1 clean and jerk, 185/125lbs

5 toes to bar

1 rope climb

*clean and jerk reps increase by 1 each round!

Post loads and rounds completed to beyond the white board.

Metcon Workout

10 rounds for time of:

10 down ups

10 alternating jumping lunges

100m run

10 grasshoppers

10 tuck jumps

Post time to beyond the whiteboard.

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