Wednesday 161207

December 7 1941 A day that will live in infamy

December 7 1941 A day that will live in infamy



In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

Equipment Price List – Click on the LCF Equipment link for prices and then follow up with Troy if interested. LCF Equipment

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “DT” Climbing
Five rounds for time of:
12 Deadlift
9 Hang Power clean
6 Push jerk
*- Weight goes up each round if you cant increase stay at the weight you can do with good mechanics.
95/65, 115/85,  135/95, 155/105,  175/115,  195/125,  215/135,  235/155

*Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

Push Jerk – 5×5 @ 65% of your 1RM


ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

5 Rounds:
25 Push Ups
35 Air Squats
45 Double Unders
Rest :60

Just Work
6 Rounds:
Row 250/200m
12 Strict HSPU
Rest 2:00

Backward Facing Sled Drag – Medium Weight
10 Rounds
:60 on :60 off

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