Monday 170703

4th of July Hours – 7a and 9a ONLY!

Remember to keep track of your HERO WOD’s on the HERO Whiteboard on the South Wall!!

Starting this week, there will no longer be a Playcare attendant on Friday’s at 515p and 615p. 

Dynamic Warm-Up – Mobility

A. Strength: 
20 minutes to find 1RM Clean

10 min to find 1RM Front Squat

This is a test/retest. Let’s see how the tempo front squats and rack pulls have helped maintain or gain strength over the past 8 weeks. CIRCLE YOUR NAME ON THE BOARD IF YOU HIT A PR!!

Prepare to for..
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 B. WOD:

75 Power Snatches for time with a dumbbell, alternating (muscle snatches permitted)

Advance: 60/40   
RX: 40/30         
Scale: as needed or 30/20

**Originally performed w/ 75/55 on a barbell

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



C1 – 2 -3 sets max rep ring muscle up. Rest as needed between attempts.

 C2 – 2-3 sets max rep toe to bar. Rest as needed.

C3 – 2-3 sets each of butterfly pull ups, and butterfly chest to bar pull ups. Rest as needed between attempts. The goal here is improving mechanics. Not enough reps to fatigue too much or to make you sore. 5-10 reps

C4. – Max Rep supine chest to bar row @1012 (controlled descent, no pause, controlled ascent, 2 sec pause at top) 2 second pause at top, bar touching low on the ribcage, at or below nipple line. Place a plate on the ground to brace your feet. Bar should be set somewhere near bellybutton level.

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