Workout of the Day (WOD)

Monday 5/11/15

First, Congratulations to Coach Shea for sweeping every event in the powerlifting competition this past Saturday.  Shea competed in teh 170 pound weight division and won the Back Squat with a final lift of 440, wont he bench press with a lift of 240 and won the deadlift with a final lift of 565.  Excellent work!!!!!!

Second, check the white board in the gym for upcoming social events.  Summer is here and we have a lot going on.  First big thing to announce with that is June 6th will be Coach James and Rebecca's last day with us.  They are moving to Washington D.C. with the U.S. Coast Guard, so we are going to WOD in the park then follow it with a BBQ.  More details to come.

We have many competitions coming up this Summer, however, registration for the Elysian Games starts today.  This event always sells out fast and when I mean fast i mean in a day or two.  The event is held right in downtown Seattle, so it's close by and it's a lot of fun.  They have open division, masters divsions, fire breather and teams.  If you've ever been thinking about registering for a competition this is a good one to do.  Here is the link:  http://www.elysiangames.com/

Strength:
20 Minute EMOM
Fist Minute:
1 Squat Clean + 1 Front Squat (You can add weight during the 20 minutes, make this challenging and record your rough average weight on the White Board) *Newer People 1 Power Clean + 2 Front Squats
Opposite Minute:
5-10 Strict Pull-Ups (record your number on the White Board)

The cleans and front squats are heavy, good form is very important! Pick a weight where you can maintain the points of performance throughout the EMOM.

WOD:
40-30-20-10
Wall Balls (20/14)
Burpees

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