Strength WOD:
Every Minute on the Minute for 10 Minutes Complete:
Power Clean 3 Reps
* Do not have to be “Touch and Go” Reps, rest remainder of each minute.
Conditioning WOD:
5 Rounds for time of:
5 Hand Release Push-ups
7 Toes-through-Rings
Handstand Walk 6′
Results (Partial, second half to be posted)
Gym Cleaning:
“The Clean” with Kelly Starrett and Coach Burgener, by Again Faster Equipment – video [wmv] [mov] [HD mov]
Toes go through the rings:
Tomorrow we will host the 31Heroes fundraiser Team WOD for the second year in a row:
- Starting at 0930 (full) and running in waves at 1030 and 1130.
- If you do not have a team them you can show up at 1030 and we will pair you up or you will go solo and complete this WOD as a 31 Minute AMRAP in which after completing one round you will run 400m with weight.
- One requirement! If you plan to participate you must bring either a bag of ground coffee or cash donation which will be collected and sent to Frank’s military unit that is currently deployed in Afghanistan. Cash will be used for purchasing coffee and/or paying to ship it overseas. It’s the least we can do for the troops and one we wholeheartedly support.