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11659390_905453419500658_3367901317325273834_nAttention Members: Today at the Noon class we will be doing the Hero WOD “Roy” with a member of Michael C. Roy’s family. Anyone that would like to participate is encouraged to attend!


Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility

Impact/Focus #1: Clean Doubles
Warm-up as needed before completing the following workload. Work up to a heavy double of Cleans.

Clean 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: “Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)

Notes: Scaling options for those unable to use bodyweight for bench press will be available.

Post reps for both exercises in all rounds.

Skill Development: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×10
II. Back Extensions 3×15
III. Good Mornings 3×10

Samy Daghir

2 thoughts on “07.08.2015”

  1. Hero WOD “Roy”:
    22:55 rx’d
    Thank you to Krysta, T.M. Mike, and Timmy for gathering today for the opportunity to honor someone who laid down their life for our country.


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