I would like to extend sincere appreciation to Barbora, our combat master for running a great self defense seminar this Saturday. Was great fun, especially being the unfortunate attacker! Thanks to those of you who attended, I think you all gained some great practical skills and knowledge to help protect you.

Coach Graham

WOD 042417

What is your dream car?

Strength

Back Squat (5 x 5)

These squats should be 5-10lbs heavier than last week's heavy 5 x 5.

No failed reps.

Single Arm Dumbbell Row (4 x 8)

Yes, these should be heavy.

Metcon

Metcon (Time)

2k Row

*5 Min Rest

2k Row for time.

Neither 2k should be max effort. Objective of this is keeping consistent split times and keeping solid technique while rowing under fatigue.

Total time should include rest.

Out of Town WOD

FOR TIME: 100 JUMPING JACKS 75 AIR SQUATS 50 PUSHUPS 25 BURPEES

Comment

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