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Friday 140704

3
Jul

Friday 140704

Schedule Reminder:  We will be operating under Holiday hours.  Therefore there will only be an 8:30 and 9:30 am class.

Happy Birthday America!!!

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Partner MB Sit Up Toss x 25 ea.
  • Banded Star Drill (Leg/Feet) x 8 ea.

Strength:

Skill:

WOD:
5 Rds For Time:

  • 5 Front Squat/Goblet Squat
  • 10-20 Pull Ups/Rope Pull Ups
  • 200-400m Run Carrying 25-45/10-25 Plate
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Partner MB Sit Up Toss x 25 ea.
  • Banded Star Drill (Leg/Feet) x 8 ea.

Strength:

Skill:

Independence WOD
“Wyk”

5 rounds for time:

  • 5 Front Squats 225/155
  • 5 Rope Climb
  • 400m Run with 45/25 plate

10325533_10203852546497675_1956290856662831264_n_th.jpg

Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Partner MB Sit Up Toss x 25 ea.
  • Banded Star Drill (Leg/Feet) x 8 ea.

Strength: (Optional after WOD)

A) 5 Sets: (Rest as needed)

  • Front Squat x 2

Loads per set (by %): 60, 70, 80, 85, 90

B) 6 Sets: (Rest as needed)

  • Hang Snatch + Snatch + 2 Overhead Squats

Rest as needed

Build to today’s heaviest set.

Skill:

Independence WOD
“Wyk”

5 rounds for time:

  • 5 Front Squats 225/155
  • 5 Rope Climb
  • 400m Run with 45/25 plate

10325533_10203852546497675_1956290856662831264_n_th.jpg

Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

Additional:
  • 10 Minutes Mobility

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