Congratulations to Katie Tromello, Dominick Cognata, Peter Schiavelli, Alix Furgang, and Carrie Pon on your awesome performances this weekend.
Katie helped lead her team, The San Francisco Fire of the GRID league, to their 2nd victory the season yesterday. While, Dom, Peter, Alix, and Carrie took 2nd in the intermediate division at 2015 Summer Shakedown! Very impressive feats and we are proud of you all!
Fitness-Strength-Community
WARM UP:
100 Jump Rope Singles
Then:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Front Squats
10 High Pulls
Then:
Hip Mobility
SKILL:
EMOM 6
ODD: 60 Sec. Front Plank
EVEN: 20 V-Ups (Add Weight Accordingly)
LIFT:
Front Squat
7 @ 65%
5 @ 70%
3 @ 80%
*2 Rounds (7,5,3 then 7,5,3 again)
WOD:
“BANSHEE”
AMRAP 15
30 Clean & Jerks (135/95) (115/75) (95/65) (75/55)
30 Bar Facing Burpees
30 Front Squats
*In Remaining Time Max Effort HSPU
**Score = Total Reps
POST WOD:
Mobilize & Stretch