Workout of the Day (WOD)

Monday 8/5/13

I love hearing about what you're doing this Summer.  A few of you were wondering where Coach Geoff has been, well he's back in town and here's a quick summary what he's been for the past two weeks.  From Coach Geoff: 

I spent the last two weeks in Washington, DC helping run the Marine Corps’ “Summer Leadership and Character Development Academy” (SCLDA). It’s an annual event where 96 high school juniors/seniors from across the country are invited to spend a week learning how the Marine Corps develops its leaders and instills our core values of honor, courage, and commitment into each and every Marine. Kids are selected based on their overall leadership qualities - academics, athletics, extracurricular activities, and letters of recommendation. It’s not a recruiting event; we do similar events for corporate executives and educators with the goal of giving civilians a better and more accurate idea of who we are as Marines and what we stand for. Throughout the week, the kids visit various Marine Corps facilities, DC (met with Congressmen and toured various monuments), conduct a service project, work out, are thrust into various leadership roles, and hear from guest speakers that included the Commandant of the Marine Corps and a Medal of Honor recipient.

Phenomenal week - check it out on Facebook (USMC SLCDA) for more photos/videos. If you know of any students who may be interested in attending next year, let me know. Only 96 kids will be selected, but I may know a guy…

 

 Coach Geoff ran into John out there - Jon will be stationed at Quantico through November as part of his initial officer training.    

Coach Geoff ran into John out there - Jon will be stationed at Quantico through November as part of his initial officer training.

 

 12 kids Coach Geoff was in charge of.   

12 kids Coach Geoff was in charge of.

 

 Who doesn’t like playing Marine?!   (FYI, those are just rubber rifles - They're not crazy)   

Who doesn’t like playing Marine?!  (FYI, those are just rubber rifles - They're not crazy)

 

 A future president / rocket scientist / corporate CEO   

A future president / rocket scientist / corporate CEO

 

Strength:
weighted strict chin-up 3 x 6*
Choose the heaviest weight/lightest band that will allow completion of all reps/set
*rest 2 minutes between sets

WOD:
within 6 minutes:
run 800m, then
max rep Clean & Jerks (135/95)
then, within the following 6 minutes:
run 800m, then
max rep Burpees

Your final score is the grand total number of Clean & Jerks and Burpees completed combined.
There is no break between the first 6 minutes and 2nd 6 minutes.   Once the first 6 minutes is up, run right out the door and start your 2nd 6 minutes piece.

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