Monday 150727

K Davidsdottir

2015 Fittest on Earth….Ben Smith (USA) and Katrin Davidsdottir (Iceland)! It was a great weekend watching all of the amazing athletes compete.

Letrono Community FUN IN THE SUNMark you calendars to join us on the Beach of Pineview (location TBD) on Saturday August 8th for a beach WOD, Boating/Watercrafts, Water Fun, Beach Games, Food and great company! We will have a sign up sheet posted so we know who plans on attending so we can plan for BBQ meat! If you could also sign up to bring a dish or two to share with. Bring your own sunscreen and BYOB.   

Dynamic Warm-Up-Mobility
Prepare to honor..

Nukes

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

WOD: “Nukes”
8 minutes to complete:
1-mile run
Max Rep Deadlifts (315/265, 265/215, 215/165)
Then
10 minutes to complete:
1-mile run
Max Reps Power Cleans (225/185, 185/135, 135/95)
Then
12 minutes to complete:
1-mile run
Max Reps Overhead Squats (135/95, 115/75, 95/55)
**Do not rest between rounds. Post run times and reps completed for each exercise**

**Scale distance & weight as need

Cool Down

Competitors or athletes wanting to improve your Fitness level:

 5-5-3-3-1-1-1
Back Squat
 5-5-3-3-1-1-1
Push Press

 

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