Wednesday 160706



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.

HERO WOD Tracking BoardThe white board on the North side of the gym is the HERO tracking board, you will need to put your name down and remember to track the WOD’s you do this month by putting a tally mark next to your name after each WOD you do. Eighteen is the minimum number you will need to do to get the PROVEN PRIZE at the end of the month!!!

Dynamic Warm-Up – Mobility
Prepare to Honor..

WOD: Randy

For Time:
75 Power Snatches 75/55, 65/45, 55/35

Strength: Back Squat
10-5-3-1-1-1-3-5-10 reps

*Scale reps and weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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