Workout of the Day (WOD)

Thursday 7/21/16

Congratulations to Coach Lance who raced in the 2016 Whidbey Island Race Week, his sail boat took 1st place after 5 days of racing.  Amazing work with great mental and physical endurance to perform so well.

Check in the gym for more details about the BBQ hosted by Coach Nicole and Ian on Vashon Island.  This is always so much fun, we hope to see you there.

Strength:
Back Squat
3 Sets of 10 Reps @ 65% 1RM

WOD: (Mx & Rx)
21-15-9
Thrusters (Mx 75/55, Rx 95/65)
V-Ups

WOD: (Rx+ & FB)
9 Thrusters (Rx + 135/95, FB 165/105)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

Post WOD: (Optional)
Bulgarian Split Squat
3 Sets of 8-10 reps per leg

I'm not showing this video to declare any political affiliation, i just love a good Rick Roll.  I try to work a good Rick Roll into many of my conversations to see if anyone ever notices.   Well Done Melania Trump

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