Intermediate & Advanced WODs: Saturday 120630
Intermediate & advanced WODs at HR:00 and HR:45
A: Front Squat 3×5
B: Back Squat 1×20
C: 21-15-9 reps for time:
Kettlebell Swings (24kg/16kg)
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High Noon Hero WOD (noon & 1pm at 26th St., be sure to pre-register!)
4 Handstand Push-ups
8 Kettlebell swings (32kg/24kg)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
This WOD only has 2 muscle ups (at a time) so come prepared to do some serious muscle-up work. We will work on progressions to address the movement. See you out there!
Thanks to Coach Deverell for taking this pic while on vacation in Malaysia. He thought it might inspire everyone as to the importance of squatting!
Here’s what’s on tap for Sunday’s intermediate/advanced WOD classes at HR:00
A: Press 3×5
B: 15-12-9 reps for time: