Friday 130614

Persistence can change failure into extraordinary achievement.
-Matt Biondi

Saturday SnowBasin Run with Heath to celebrate his Birthday. Meet at the Box at 6a to carpool up. All trail running abilities welcome! 

Going Away Party for Tim & Carrie George – Sara Gill is throwing a going away party for the George’s as they set off in their next Air Force adventure to Florida. Saturday June 15th at 6p at Sara Gill’s home. Burgers/hot dogs, cake and drink will be provided. Bring a dish to share and come  say goodbye to Tim and Carrie. Sara’s address will be posted on the white board!

Warm-up/Mobility
Prepare for..

 Strength:   Clean and Jerk
10 minutes to Find Todays 1 RM
http://www.youtube.com/watch?v=UrQ7Jq1s95o

 WOD:
18Min AMRAP
1 Squat Clean  205/123 185/103 155/83 *Scale as needed
2 Bar or Ring Muscle Up
4 HSPU
8 Pistols = 4 ea leg

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance
Bike 10×1000 1:1

WOD:
8 Rounds
2 Power cleans 205/135
Rest 15 sec
1 ea Single leg Box jump
Rest 30 sec

3 thoughts on “Friday 130614

  1. Not sure who to contact but I understand Letrono is ordering up some more shirts for this years Spartan Race. Barb and I would like one. 1 Large for me and a Small for Barb. Sara…let me know what else you need.

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