06.19.2017

19095427_1428046017241393_3221016963097821011_oCFNH represents at the 6th Annual Get Strong Du4 Golf Tournament

ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 Ring Support
5 x Scap Pull-ups
15 x Air Squats (Wall Therapy
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3

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“Deuce Coupe”
Complete 21-15-9 reps for time of
Power Snatch (115/75)
Ring Dips

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4 Responses to 06.19.2017

  1. Daniel says:

    Back Squat: 255#.

    “Deuce Coupe”: 14:35 Rx

  2. Katelyn says:

    Back Squat: 145

    Deuce Coupe: 17:47 (55# & purple band for the dips)

  3. Pistol Pete says:

    Modified WOD:
    21-15-9 Rt.Arm KB clean & Press; GHD; Air Squats
    9:22

  4. Abby says:

    Back Squat: 225# x3 (PR for 3’s)

    “Deuce Coupe”: 17:48 Rx’ish (First workout doing dips with no band! Some weren’t full depth but getting better!)

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