Monday July 10, 2017
Strength: Overhead squat 5, 4, 3, 2, 3 – work up in weight WOD: Lynne 5 rounds for max reps: Floor Press (BW/.67BW) Pull ups Rest between rounds as needed, record total reps of each
Friday July 7, 2017
Strength: Deadlift – Week 1 (5,5,3 + 5,5,>5) WOD: 50 medicine ball cleans (20/14) 25 shoulder to overhead (135/95) 50 medicine ball cleans (20/14)
Thursday July 6, 2017
Strength: Press – Week 1 (5,5,3 + 5,5,>5) WOD: 5X 2 ring muscle up 15 burpee 20 jumping lunge
Wednesday July 5, 2017
Strength: Floor press – Week 1 (5,5,3 + 5,5,>5) WOD: Row 500m then at next :00 on clock start 8 minute EMOM (alternating) 25 double unders 5 thruster (95/65) At end of 8 minutes, row 500m **Record your total row time
Tuesday July 4, 2017
The final photo Arizona firefighter Andrew Ashcraft texted to his wife before dying in the Yarnell Hill fire GRANITE MOUNTAIN HOTSHOT 19 21 Thrusters 95/65 Kevin Woyjeck, 21 32 Burpees Joe Thurston, 32 21 Power Snatch95/65 Grant McKee, 21 25 Back Extension William “Billy” Warneke, 25 31 Lunges Travis Carter, 31 22 Push Press 95/75…