Wednesday 170726

Playcare Attendant Needed for Monday’s and Friday’s at 9a starting the end of August. Contact Sara for more info. 

HERO MONTH – There is 6 more days to get your 19 WOD’s in to earn your HERO T-Shirt. Please put your T-Shirt Size on the board next to your name so we can place the order on Tuesday August 1st.

Dynamic Warm-Up – Mobility

Prepare  for..

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

 A. WOD: “Hall”

Partner style, 10 rounds total, 5 each
3 Power Cleans           Adv: 225/155      Rx: 165/115        Scale: as needed or 115/75
200m sprint
20 KB Snatch, 10 each arm Adv: green/blue  Rx: blue/yellow   Scale as needed or yellow/orange

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

COOL DOWN

B. ABOVE and BEYOND:

B: Pause Front Squat + Jerk X 2 up to 70% 5 sets for technique

Front squat, pause at bottom, jerk with weak foot, repeat with strong foot

C: Watch 3-5 of this playlist, practice anything from 1-5 for 15 min

D: Alternate for 3 sets

Double KB Bottoms up carry at 90 degrees, 50 ft

Reverse sled drag, 100 feet

https://www.instagram.com/p/BT9BCssAjXi/?taken-by=functional.bodybuilding

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