Workout of the Day (WOD)

Thursday 7/17/14

There are so many things going on this weekend, I hope you can make some of them.

First Coach Nicole and her husband Ian are hosting a pig roast on the beach at their Vashon Island House.  Details in the picture

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Sunday there is a pub crawl :-)

Sunday there is a pub crawl :-)

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Kristi looked so out of place during the sled pulls...........seriously, no sunglasses.  VERY uncool.

Kristi looked so out of place during the sled pulls...........seriously, no sunglasses.  VERY uncool.

CFE:
Run:  10 x 100m Run. Run to the 200m mark then walk back and when you return, hit it again hard right away.
Row:  10x1 minute max effort row.  1 Minute work with 1 minute rest.

Strength
Shoulder Press Week 2
First work set 3 Reps @ 62% your 1RM
Second work set 3 Reps @ 72% your 1RM
Third work set max reps @ 80% your 1RM

WOD:
"Grace"
30 Clean & Jerks for time (135/95)

or

Strength 2:
Snatch Grip Deadlift
5 Sets of 3 Reps (100-125% your 1RM Snatch Weight, use wraps if you want)

This is a week to give each of you amazing music.....you're welcome :-)  This was my cartoon when I was a kid.