“DT”

Rowing Basics 101 Course this Saturday at 10am is FULL!

WOD for Thursday 092211 – Click Here For Today’s Schedule
Power Clean
2 Reps on the minute for 12 minutes
–Rest–
“DT”
5 Rounds For Time:
12 Deadlift (155/115)
9 Hang Power Clean
6 Push Jerk

Post Power Clean Load and Metcon Time to Comments
For the strength segment, take the bar from the rack and work as heavy as you can in a Snatch Balance (with a dip) or Snatch Drop (no dip).

The conditioning workout is a Strength & Conditioning Hero WOD.  Scale load as necessary to ensure proper movement execution. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility
Drills
Every minute on the minute for 7 minutes: run 200m & in remaining time box jumps (20/17)
Rest 3 minutes
Every minute on the minute for 6 minutes: run 200m & in remaining time KB swings (35/30)
Rest 2 minutes
Every minute on the minute for 5 minutes: run 200m & in remaining time KB reverse lunges
Talk about Glee