WOD – 204.3 –

Durability

Single Leg RDL + Skater Squat

1 min per leg x 1 set

Skill/Strength

Front Squat

1 Rep Max, then -15% for 2 more sets of 1 rep

USA USA USA!!!

@mattiecakesssss (69kg, @hookgripusa) clean and jerking 130kg/286lb to win the silver medal at the 2018 Pan Ams — her third year in a row in 2nd place at this meet. She was part of a USA female effort that managed to qualify a full team (6 athletes + 1 Dominican cat) for the Pan Am Games!

A post shared by hookgrip (@hookgrip) on May 19, 2018 at 2:52pm PDT

WOD

1 Round

1000 Meter Row

50 Front Squats (45/35)

30 Pull-Ups

1000 Meter Run

50 Front Squats

30 Pull-Ups

CFS members have been asking for the WODs in advance. While that is never going to happen, I am willing to compromise and set you all know a little bit of what’s to come. If you’re doing Murph with all of us at Clear Path for Veterans, then please do NOT take the daily WOD on Friday. The daily WOD on Friday is designed for those athletes who are not coming on Saturday so that they too can get a small taste of Murph.

Tuesday – Long and Light Barbell AMRAP

Wednesday – Intervals w/out any Weights

Thursday – Tabata Tabata Tabata

Friday – Hill Runs + Many Air Squats + Many Push-ups

Saturday – Gym Closed…everyone will be at Mega Murph

Sunday – We will see…

Scores from Sunday

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