Friday 170728

Playcare Attendant Needed for Monday’s and Friday’s at 9a starting the end of August. Contact Sara for more info. 

HERO MONTH – There is 4 more days to get your 19 WOD’s in to earn your HERO T-Shirt. Please put your T-Shirt Size on the board next to your name so we can place the order on Tuesday August 1st.

Dynamic Warm-Up – Mobility

Prepare  for..

“The Seven” A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

 A. WOD: The Seven”

2 min on, 2 min off, for 10 rounds (40 min total)
7 hand stand push up
7 thrusters           Adv: 135/95        Rx: 95/65   Scale: 75/55
7 knees to elbow
7 deadlift             Adv: 245/165      Rx: 185/125        Scale 155/105
7 burpee
7 KB Swing                  Adv: 70/53 Rx: 53/35   Scale 35/26
7 pull ups

Pick up where you left off at each 2 min interval. Score is total rounds.

**Normally this is 7 RFT.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.



B: Rotate for 4-5 sets:

Ring V outs max rep for quality

Jefferson curl 5-10 reps by feel, 15-30 lbs

Zercher yoke carry 50 ft

C: Tabata sand bag squats, 100lbs, bear hug/front load

Leave a Reply