Monday's Hero WOD...

July 5, 2015

We've got a fun new Hero WOD in store to start the week off strong tomorrow!  Our strength assignment is the request of Octopain!  Let's get after it and start the week off right!  Mobility Monday here we come!

 

Monday July 6, 2015

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Mobility Monday!!

 

Warm-up:

200m Run

200m Row

10 Clap Jacks

5 Inch worms (walking hands out as far as possible while maintain hollow core)

5 Strict Pull-ups

 

Mobility: HSPU Overhead Mobility (http://www.mobilitywod.com/2012/05/hand-stand-push-up-or-jerk-overhead-mobility-closed-chain/) 

 

STRENGTH: Build up to your 2RM Thruster

 

WOD:

“Marco”

 

3 RFT:

21 Pull-ups

15 HSPU

9 Thrusters 95/135

 

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

 

Endurance WOD (6:30pm)

 

3 RFT:

21 Calorie Row

15 Mountain Climbers R/L = 1

15 Grasshoppers R/L = 1

15 Frog Thrusters

15 Tuck Jumps

900m Run

 

Post-WOD:

Max weighted plank (minimum = 10 lb plate)

 

 

On-Ramp (7:30pm) - Back to day 1!

 

DON'T FORGET TO SIGN UP FOR OUR VOLLEYBALL TOURNAMENT ON JULY 25TH!  TEAMS OF 4 (2 MALE & 2 FEMALE).  IF YOU DON'T HAVE A FULL TEAM, SIGN UP ANYWAY AND PEOPLE WILL JOIN YOU!

 

 

 

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