***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.

This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is.

Run 400
Come in and grab a bar and slowly start to build to your first deadlift weight
5,5,3,3,3+
Im not overly concerned about the sets of 5, but the 3’s need to be 70, 80 and 90 percent. A man named Mr. Wendler… who is much smarter than me, wrote this strength programming.. it works.

Wod- Have your bars ready to go- Pick a thruster weight you can go 5 unbroken on
HERO WOD- Holbrook

“Holbrook”

Ten rounds, each for time of:
115/80 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint (to the end of the parking lot and back)
Rest 1 minute (rest the entire minute!!!! no cutting out early)

 

 

 

 

 

 

 

 

 

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

 

 

Extra work- ring dip EMOM 10 minutes
10/7 ring dips, 20 doubles