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.

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.