Tuesday, March 24, 2015

Monday 23, March 2015

Week 3 of our Wendler cycle - next week is deload, so if you are newer, or just itching to find that new max, then do it this week.

Warm up:
6 min AMRAP
10 KB swing
10 KB high pulls
10 Goblet squats

Stabilizer:

100 sit ups

Strength:

Bench press
5-5-5 warm up
5-3-1+ @ 75/85/95%

Metcon:

Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
Post time to comments.
HERO-Crain_th.jpg
Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

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