20180615

DON’T FORGET!  Today’s event kicks off at 0600 and goes until 0900

We are sorry to see you go sir, but we know even greater things await.  See you down the road.  In your honor…

WOD:

“Thunderbolt”

With a partner or Team of 4 complete:

56 Power Cleans (135/95)

800M Row

56 Wall Balls (20/14)

800 M Row

56 Pull Ups

800 M Row

56 Box Jumps (24/20)

800 M Row

56 Kettlebell Swings (53/35)

800 M Row

56 Hand Release Push Ups

800 M Row

56 Dumbell Snatch (50/35)

800 M Row

56 Burpees

Only one partner working out at one time.  Reps and row broke up however you need.

As Coach Sherri has been promoting, this is our going-away tribute to a man who has done SOOOOOOO much for this program, BG Leonard.  Come out and do this for him.  It can be done as a team of 2 or 4 (if all they have are 3 folks, we can go with that as well).  Athletes can break up reps how ever they want.  Row can be broken up however you want as well. Only one person working at a time.  Best strategy, break the reps into chunks of 7, and keep switching every 7.  Same with the row In a team of 4, switch every 200M, so it goes fast.  If in a team of 2, switch every 200 or 400.

 

Scaling Options:

Bar weight -> as needed

Med ball -> as needed

Pull Ups -> Buddha Pull Ups

 

Box height -> as needed

KB weight -> as needed

Hand Rel -> Push Ups off bench

DB weight -> as needed

 

Cool Down:

Leg Bleeds – 3 min

 

High-five BG Leonard

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