Thursday, July 3rd
5 Front Squats (225/155)
11 Chest-To-Bar Pullups
12 KB Swings (70/53)
*40 minute time cap
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.
Ryan's Tips for "Willy"
-Go unbroken on the front squats. If you're having trouble picking a weight for the WOD, it should be about 70-75% of your 1 rep max, or projected 1 rep max. Remember, you have to be able to power clean the weight from the floor first
-this is a running workout, push hard on every run
-go heavy and unbroken on the KB Swings
The gym will be closed for the 4th of July holiday. Saturday's schedule has now changed. We will meet at Lunada Bay Little League Field in Palos Verdes at 9am. Be prepared to run! Sunday there will be a 10am WOD at the gym.