Thursday 170622

July is right around the corner which means HERO MONTH. This month we will be honoring the fallen with HERO WOD’s. Everyday in July will be a HERO WOD with the exception of Thursday’s. YOU do 19 HERO WOD’s the month of July and YOU will EARN yourself a Letrono CrossFit HERO T-Shirt!! 

JUMP ROPES – If you have a personal jump rope that is hanging up with the MEMBER’S ROPES, please take it home by the end of the week so we can clean up the ropes that don’t belong to anyone and taking up valuable space. You can bring your ropes back next week!!

A great read regarding Nutrition: “5 Diet Tips to Maximize Muscle Growth”

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD  “Firestarter”
3 man teams / 3 Rounds    
P1 200m Run
P2 Max Double Unders
P3 Max Heavy Sled Push

The Runner is the pacer, p2 and p3 will work until runner returns and then rotate. The whole team will rest 90 seconds then go again. Score is total number of DU and sled pushes (once down green is 1 rep) from all 3 rounds. 

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  


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