Cinco De Mayo - Friday May 5/17
Cinco De Mayo
Are you celebrating Cinco De Mayo? Here's a great post from Pure Pharma with 6 Recipes to Celebrate with, without sacrificing your training goals!https://www.purepharma.com/blog/2015/05/05/cinco_paleo_eats#From Plantain Chips to a Mexican Beef Bowl! Enjoy!
Missing Nano 3.0's
Rob McLarty's Nano 3.0's have gone missing from the men's washroom. They were on top of the lockers, all blue, size 10.5 with his initials RM on the inside tongue. If you mistakenly took them home, it would be greatly appreciated if you could return them. Thank you.
Friday May 5, 2017
Focus:
Squat Clean & Jerk Ladder
Every 90 seconds135/95155/105165/115185/135205/145225/155245/165265/185Scale weight jumps accordingly/ Once you hit your max, Try to hold on to that weight until end of Ladder..
Workout Of the Day:
Sherwood TEST 7
10 Min Cap
4 RFT:
- 4 Power Cleans 205/145
- 4 Front Squats
- 4 Shoulder to Overhead
.Lvl 2 Fitness4 RFT:
- 4 Power Cleans ( Challenging weight)
- 4 Front Squats
- 4 Shoulder to Overhead
.Lvl 1 Technique4 RFT:
- 8 American KB Swings (24/16)
- 8 Goblet Squats
- 8 KB SDLHP
.Lvl 4 Competitor4 RFT: 6 Min Cap
- 4 Power Cleans 205/145
- 4 Front Squats
- 4 Shoulder to Overhead
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Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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