6/19 Monday

Warm Up 

Barbell complex warm up #1

  1. Deadlift

  2. Hang power clean

  3. Front squat

  4. Press

  5. Thruster

WOD

4 rounds:

(As HEAVY as possible)

3 dead lifts

3 hang power cleans

3 squats

3 shoulder to OH

Ray Traitz
6/17 🇺🇸 HERO SATURDAY 🇺🇸

Wes

For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Ray Traitz
6/16 Friday

Warm Up 

Combo Activation #10

7x

Inchworm walkout + scorpion stretch + spider lunge T frame (rotation away from body and reach for sky) + pike fold (return to neutral inchworm) + squat hold

WOD

20 minute AMRAP

Single DB step ups 12 reps

12 mountain climbers

200m run

Ray Traitz