Bench Press 1RM
Then take that weight and AMRAP 7 Deadlift.
Finisher: Row 1000m For Time
Bench Press 1RM
Then take that weight and AMRAP 7 Deadlift.
Finisher: Row 1000m For Time
Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.
He is survived by his parents Andrew and Jackie Hummert.
“Helen”
3 rounds for time:
Run 400m
21 kettlebell swings (24/16)
12 pull-ups
(Compare to: 12/2/14) ”
15-20 Minutes GOAT WORK – Gymnastics: Pick Gymnastics Skill and work for 15 mins (HS Walk, Muscle up, Pull-up, whatever your weakness is!)
Competition Team Wod is back this Saturday at 1130, Bring it!
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3 Min Max Distance HS Walk (accumulate distance)
Split Jerk:
1-1-1-1-1-1-1
(ME) Split from back rack is okay. Going for heaviest load.
***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!***
This Just in: Competition Team Wod is back this Saturday at 1130! Bring it!
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E2MOM:
2 Power Cleans (185/125 Rx) (135/95 Fx)
4 Wallballs (10′ target 20/14)*
*Add 4 wallball shots each round until you can’t accomplish the work within the two minutes
Finisher: Mobilize – couch stretch big time (quads will suffer here), trap releases (lax ball and/or band)