Tsunami

Saturday Dec 30 2017


Hours as usual today and Sunday then closed on New Years Day reopening for 2018 on Tuesday the 2nd. 2018 is going to be a great year and I'm very excited to spend it with all of you! We'll finish off the year Sunday Morning with a Hero WOD and then at noon cap the year off with the Beer Mile at the Soletski Residence. Take a look at yesterday's post for all the details. 
Have a great Saturday!
1.) Every 2 minutes for 10 minutes 3 Strict Press @ approx 80% / 10 Dumbball Bent Over Row, add load each round 
2.) Tsunami 
With Partner, alternate reps as you wish:
200 Double Unders
150 Front Rack Lunge 115/85lb 
100 Pull-ups 
50 cal Assault Bike 
*3.) Front Squat 5-3-3-2-1-1-1, rest no longer than 3 minutes 
Note: start @ approx 60% working to establish 1RM 
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 


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Whiteboard
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95# SP
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60# SP
??? time w/ Chris R.
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145# strict press / Bent Over Row with 45# dumbbells / Braaaaaaaap from 12/26/17 complete in 11:02 with an extra round of 6 thrown in accidentally / 25 ring MUs complete in sets of 4s and 3s / 3 strict MUs (1 while wearing all my snow gear XD)
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85# SP. 15-35# DBs.
3 R (N4T): 250m SkiErg/25 GH-HE/25 AMSU/10 Pullups/10 Ring Pushups -> MWOD knee therapy.