Labor Day is this Monday so we will be doing a HERO WOD to honor those who have given the ultimate sacrifice for our great nation.  I will be posting what HERO WOD we will be doing in Sunday night’s blog post.

Tomorrow is a make up day for whatever workout that you missed during the week.  I will be at the garage at 9am to coach and get you through a workout.  The workout that I am doing tomorrow is as follows;

1) 3 attempts to establish a 1RM Snatch.

2) 3 attempts to establish a 1RM Clean and Jerk.

Notes: Treat these attempts as if you were at a meet. Do not count reps that are pressed out, and ONLY allow yourself the 3 attempts. Rest at least 3 minutes between attempts.


EMOM for 7 minutes:

2 1 1/4 Front Squats @ 75% DEMO VIDEO


3.5 Mile Run @ Moderate Pace (comfortable but not easy)

See you all at the garage.

One thought on “9-1-12

  1. Snatches and Clean and jerks were absolutely terrible. Just a little frustrated with the snatch which causes some frustration with the clean and jerk.

    Skipped the front squats and went straight to the run.

    Ran 3.5 miles in 29:28mins.

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