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
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
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.
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