Workout of the Day (WOD)

Monday 6/22/15

Congratulations to the two teams that competed at the Whiskey Throttle Throwdown III this past weekend, everyone hit PR's, killed the workouts and performed great overall.  Teams Kristi and Valery & Teams Lance and me (Ron).  Good fun, if you're interested in doing a competition this summer, here is a link to more that are coming up.  Many have Rx, Intermediate, Firebreather divisions and teams.  Talk to a coach if you're curious, they are a lot of fun.  http://www.nwcomps.com/

 Valery and Kristi immediately after the WOD.  No energy to stand up but plenty of energy for a smile.

Valery and Kristi immediately after the WOD.  No energy to stand up but plenty of energy for a smile.

This week we will be testing some of our olympic lifts.

Strength:
Establish a 1RM Clean
*Be smart and safe with good form

WOD:
5 Rounds
20 Wall Balls (20/14)
25 Sit-Ups
200m Run

Yay, it's summer time.

Today's Workout



Tomorrow's Workout