Patriot – Thursday 150101

Happy New Year from the staff at PCF! We’re grateful for another year with you all, and look forward to an awesome 2015.

Patriot CLOSED today, 1100 ONLY at Potomac.

 

Time for another installment of Coaches’ Corner. Who better to ring in your New Year than our resident no-repper, Aaron Kozuki?

aaron1

AlisonPCF: When did you start CF?
Aaron K PCF: December 2008

When did you start coaching?
July 2011

What made you want to coach?
I enjoy helping people, whether it be coaching or my day job — I’m a transportation consultant, and I work with transit agencies and intercity rail across the country in cost modeling, strategic capital planning, and asset management. As I became more experienced with CrossFit, my natural inclination was to help pass on what I’ve learned to help others get better.

What’s your favorite CF movement?
The snatch, of course. Though it’s really an Oly lift, I have CrossFit to thank for introducing me to the snatch and the clean and jerk.

What does that say about you?
It’s the fastest lift in the world (tee hee)! But really, it’s a complex movement that, with a lot of practice, becomes a beautiful thing to watch as it is performed with precision. (Humble brag: Just take a look at my 195# snatch on the Patriot FB page. It’s pretty.)

I’m pretty good with technology. Look, it’s right here.

See? I told you so.

Right you are. If you could cherry-pick your ideal WOD, what would it look like?

It would be a variant of “The Chief” — 5 rounds of 3min AMRAPs:
1 BW snatch
6 ring dips
9 air squats
1 min rest
Rest 3 minutes, then max strict HSPUs in 3 minutes. I just made that up in my head and it sounds amazing to me.
aaron_oldpcf
A good rep … at Potomac 1.0, in our salad days.

Let’s go into the vault. What’s your proudest childhood achievement?
Being elected chairperson for the Hawaii State Student Council for my senior year in high school. It was an honor representing all students in legislative and policy affairs, even though I was in WAY over my head.

 

DJing skills get a lot of chatter on this here blog. Tell me about your strategy.
I try to find songs that best match the WOD movements. Zedd or Calvin Harris — aka the polar opposite of Erika’s music — Zedd’s “Clarity” may be the best song ever for a metcon, especially one that involves rowing. EDM is really the best for sexy metcons.
Which leads me right to your spirit animal, which is obviously…
I’m a spidermonkey. Though I don’t have long arms or a prehensile tail, it’s the nickname bestowed upon me by the legendary Vegas Mike during one of many nights of mischief at Eleventh, apparently because I’m strong for my size. [Source.]
Got any secret talents you’d like to take the lid off?
Car singing — where no one can hear me when I belt out Nick Jonas’s “Jealous.”

Juicy. That needs to be shown the light of day. OK, it’s time for the slam-dunk question: What does the PCF community mean to you?
It’s a great mix of people with a variety of backgrounds who are willing and open to helping people out. Just look at the blog (aka the PCF oracle) for proof — a question or request can be answered by someone. Or it’s the crowd that shows up for an event, be it the Throwdown series or supporting SUPERVILLAIN at King Street Blues.

You know, it’s funny you mention that, because Tim and I have a show coming up THIS VERY SATURDAY.
And I will be there, belting out the aforementioned number at the break between sets. [Editor’s note: Aaron did not say this.]
aaron_patriot
Aaron frequently coordinates his outfits with the Rx weight color scheme.
Is there anything you wish you’d known when you started coaching?
It’s harder than it looks. It isn’t just telling people what to do, turning on sexy music and starting the timer.

Wait, what?
You start out thinking you know the movement really well, but when you get in front of adults, especially the 0930 class*, it can be challenging to articulate the movement in a way that people will understand you, pay attention and believe you know what you’re saying.

 

Pay no attention to the man behind the curtain! Subject change. What do you “do” with your CF abilities — any sports, races, etc?
I play on a social kickball team, but since that isn’t really a sport (though some folks in the league beg to differ), really I just focus on looking athletic. So in short, I just look better naked — isn’t that what we all want?

 

I have long wished for that sentiment to be printed on our business cards. Describe a recent “this is awesome” moment in coaching.
I worked with an athlete earlier this year who had very limited body awareness when he started. Over a few months of steady progression, he was able to back squat 175# and deadlift 200#; weights he didn’t think he’d ever lift (credit daniel). It was a challenging and rewarding experience: it gave me the opportunity to design a program to hit his weaknesses, and helped me become a better coach by forcing me to develop different cues to change his movement patterns.
aaron_bike

Awesome! What is one thing you wish our general athlete population would do more?
Keep track of your scores. Write them on the whiteboard and post to comments. It helps to a) track your performance and measure your progress over time, and more importantly, b) see how you did relative to others. I encourage healthy rivalries and competition — they challenge you to get better.

What is one thing you wish athletes wouldn’t do?
As the official CrossFit Games judge in the house, I don’t want to see people shorting standards or reps just to make the leaderboard or beat someone else’s time. It’s awesome to push yourself to get better, but there is a line of integrity you need to draw.
*It goes without saying that the 930 class does not and has not ever contained adults.

Potomac – Thursday 150101

Happy PCF Anniversary to the following athletes! We greatly value your business and hope that you continue to enjoy your experience here at Potomac and Patriot CrossFit.
 
December & January Anniversaries:
 
Lynette Smith 12/2008
Zach Olson 12/2013
Bill Russell 12/2011
Matt Radio 12/2009
Beth Farrell 12/2011
Jack Slater 12/2012
Jeremy Butler 12/2008
—————————–
Bob Leidenheimer 1/2009
Cassidy Ginivan 1/2009
Andre Gergorian 1/2009
Josh Stahl 1/2010
Chad Clifford 1/2011
Kara Wiley 1/2012 (we miss you!)
David Haley 1/2012
Garrett Rush 1/2013
Utsha Karki 1/2014
Stephanie Marino 1/2014
Jeremy Brooks 1/2014
Susan Engleson 1/2009
Natasha Ward 1/2011
Dan Smith 1/2009
Heather Drevna 1/2013
Andrew Johnson 1/2014
Herman Blume 1/2013

Thank you for your commitment to us! – PCF Staff

  • New Years Paleo Challenge Early Bird Special is on!!!! Click here and receive 15% off!!! Early Bird Special: Friday, 19 December @ 2001 to Friday, 2 January @ 2000.

 

Time for another installment of Coaches’ Corner. Who better to ring in your New Year than our resident no-repper, Aaron Kozuki?

aaron1

AlisonPCF: When did you start CF?
Aaron K PCF: December 2008
 
When did you start coaching?
July 2011
 
What made you want to coach?
I enjoy helping people, whether it be coaching or my day job — I’m a transportation consultant, and I work with transit agencies and intercity rail across the country in cost modeling, strategic capital planning, and asset management. As I became more experienced with CrossFit, my natural inclination was to help pass on what I’ve learned to help others get better.
 
What’s your favorite CF movement?
The snatch, of course. Though it’s really an Oly lift, I have CrossFit to thank for introducing me to the snatch and the clean and jerk.
 
What does that say about you?
It’s the fastest lift in the world (tee hee)! But really, it’s a complex movement that, with a lot of practice, becomes a beautiful thing to watch as it is performed with precision. (Humble brag: Just take a look at my 195# snatch on the Patriot FB page. It’s pretty.)
 
I’m pretty good with technology. Look, it’s right here.
See? I told you so.

Right you are. If you could cherry-pick your ideal WOD, what would it look like?

It would be a variant of “The Chief” — 5 rounds of 3min AMRAPs:
1 BW snatch
6 ring dips
9 air squats
1 min rest
Rest 3 minutes, then max strict HSPUs in 3 minutes. I just made that up in my head and it sounds amazing to me.

aaron_oldpcf
A good rep … at Potomac 1.0, in our salad days.

 
Let’s go into the vault. What’s your proudest childhood achievement?
Being elected chairperson for the Hawaii State Student Council for my senior year in high school. It was an honor representing all students in legislative and policy affairs, even though I was in WAY over my head.

 

DJing skills get a lot of chatter on this here blog. Tell me about your strategy.
I try to find songs that best match the WOD movements. Zedd or Calvin Harris — aka the polar opposite of Erika’s music — Zedd’s “Clarity” may be the best song ever for a metcon, especially one that involves rowing. EDM is really the best for sexy metcons.
 
Which leads me right to your spirit animal, which is obviously…
I’m a spidermonkey. Though I don’t have long arms or a prehensile tail, it’s the nickname bestowed upon me by the legendary Vegas Mike during one of many nights of mischief at Eleventh, apparently because I’m strong for my size. [Source.]
 
Got any secret talents you’d like to take the lid off?
Car singing — where no one can hear me when I belt out Nick Jonas’s “Jealous.”
 
Juicy. That needs to be shown the light of day. OK, it’s time for the slam-dunk question: What does the PCF community mean to you?
It’s a great mix of people with a variety of backgrounds who are willing and open to helping people out. Just look at the blog (aka the PCF oracle) for proof — a question or request can be answered by someone. Or it’s the crowd that shows up for an event, be it the Throwdown series or supporting SUPERVILLAIN at King Street Blues.
 
You know, it’s funny you mention that, because Tim and I have a show coming up THIS VERY SATURDAY.
And I will be there, belting out the aforementioned number at the break between sets. [Editor’s note: Aaron did not say this.]

aaron_patriot
Aaron frequently coordinates his outfits with the Rx weight color scheme.
 
Is there anything you wish you’d known when you started coaching?
It’s harder than it looks. It isn’t just telling people what to do, turning on sexy music and starting the timer.

Wait, what?
You start out thinking you know the movement really well, but when you get in front of adults, especially the 0930 class*, it can be challenging to articulate the movement in a way that people will understand you, pay attention and believe you know what you’re saying.

 

Pay no attention to the man behind the curtain! Subject change. What do you “do” with your CF abilities — any sports, races, etc?
I play on a social kickball team, but since that isn’t really a sport (though some folks in the league beg to differ), really I just focus on looking athletic. So in short, I just look better naked — isn’t that what we all want?

 

I have long wished for that sentiment to be printed on our business cards. Describe a recent “this is awesome” moment in coaching.
I worked with an athlete earlier this year who had very limited body awareness when he started. Over a few months of steady progression, he was able to back squat 175# and deadlift 200#; weights he didn’t think he’d ever lift. It was a challenging and rewarding experience: it gave me the opportunity to design a program to hit his weaknesses, and helped me become a better coach by forcing me to develop different cues to change his movement patterns.
aaron_bike
 
Awesome! What is one thing you wish our general athlete population would do more?
Keep track of your scores. Write them on the whiteboard and post to comments. It helps to a) track your performance and measure your progress over time, and more importantly, b) see how you did relative to others. I encourage healthy rivalries and competition — they challenge you to get better.
 
What is one thing you wish athletes wouldn’t do?
As the official CrossFit Games judge in the house, I don’t want to see people shorting standards or reps just to make the leaderboard or beat someone else’s time. It’s awesome to push yourself to get better, but there is a line of integrity you need to draw.

*It goes without saying that the 930 class does not and has not ever contained adults.

 
Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Kipping TTB/3 Diamond Pushup

RX’d Level II Level I
“Angie”
100 Pullup
100 Pushup
100 Situp
100 Squat
*to be counted as Rx’d,
you must complete all 100
reps of one exercise before moving to the next.
80 Pullup
80 Pushup
100 Situp
100 Squat
*can partition as desired
70 Assisted Pullup
70 Knee Pushup
80 Situp
80 Squat
*can partition as desired

Post time to comments.

Potomac – Wednesday 141231

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  • Updated contract terms, effective immediately.
  • Due to the holidays and our upcoming focus on offering more Group Foundations slots, the 1715 and 1815 WOD Classes Mon-Fri at Potomac are cancelled. You can see our complete schedule here.
  • New Years Paleo Challenge Early Bird Special is on!!!! Click here and receive 15% off!!! Early Bird Special: Friday, 19 December @ 2001 to Friday, 2 January @ 2000.
  • Strong Man class goes at 0830 Sunday mornings at Patriot with Coach Mollie! This class is free for members, drop-ins pay a $20 drop in fee. More info here.
  • Want to dial in your personal nutrition plan? Take a look at our nutritional consulting options!


  • Warmup: EMOTM 8 Min
    3 Hang Squat Snatch
    3 Situp to Straddle
    Alt: 3 Strict TTB/3 Planche Pushup


    RX’d Level II Level I
    Jerk
    3-3-3-3
     
    4 Rounds For Time:
    5 Renegade Row + Pushup .25xBW
    7 DB Hang Power Clean
    9 DB Push Press
    Push Jerk
    3-3-3-3
     
    4 Rounds For Time:
    5 Renegade Row + Pushup .20/.15xBW
    7 DB Hang Power Clean
    9 DB Push Press
    Push Jerk
    3-3-3-3
     
    4 Rounds For Time:
    5 Renegade Row + Pushup .15/.10xBW
    7 DB Hang Power Clean
    9 DB Push Press

    Post loads and time to comments.

    Patriot – Wednesday 141231

    New Year’s Eve/Day Schedule Announcement: Patriot archive on Wed (New Year’s EVE) at 0530/0630/0930 and 1200.  All other classes cancelled.  Patriot CLOSED on New Years Day, but there will be an 1100 WOD at POTOMAC (I’ll be coaching over there, so feel free to come over and see me)

    • Next round of Patriot Group Foundations begins on 6 January – sign up link here!
    • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​ You can see our membership policy ​here.
    RX’d Level II Level I

    Snatch Complex (1 Hang Squat Snatch+1 Full Squat Snatch)
    Work up to your heaviest set for today.

    21-15-9
    Squat Cleans (115/75)
    Burpees
    Toes to Bar

    Snatch Complex (1 Hang Squat Snatch+1 Full Squat Snatch)
    Work up to your heaviest set for today.

    21-15-9
    Squat Cleans (75/55)
    Burpees
    Toes to Bar

    Snatch Complex (1 Hang Squat Snatch+1 Full Squat Snatch)
    Work up to your heaviest set for today.

    21-15-9
    Squat Cleans (65/42)
    Burpees
    Knees to wherever or Sit-ups

    Patriot – Tuesday 141230


    Is your goal to get an unassisted pull-up (or multiple pull-ups) in the New Year? Are you using bands but feel like you’ve stalled on your progress toward ditching them? It is entirely possible that those bands have become a bit of a crutch for you and are preventing you from building the strength that is going to allow you to finally nail those pull-ups. I’m going to encourage you to start mixing it up and try other things, instead of always relying on those bands.

    I know it it is sometimes hard to determine what to do when, so I’m going to give you a few (I hope) helpful suggestions. First, when pull-ups are featured in an EMOTM (whether by themselves, or as a sub for muscle-ups), you should really be working on negatives. Use a box and jump up to a static hold with your chin over the bar, and then sloooooowlllly lower yourself down (this should take in the neighborhood of 5 seconds). That negative movement in which you are supporting ALL your body weight will go a long way in the strength department. So what about a situation in which large numbers of pull ups are called for in a WOD and it is impractical to do negatives? Consider ring rows. I’m not talking about ring rows in which you are practically standing upright – I’m talking about really hard ring rows in which your body is parallel to the ground (or as close as you can make it). You could even consider supine ring rows, putting your feet on a box to make these more challenging. Finally, if you’ve got even A pull-up, mix those in during your archive – consider doing the first one or two of each set unassisted, then switching to a banded pull-up to finish out the set.

    When in doubt, ask the coach on duty for suggestions as to how best maximize your pull-up progress. ~Erika PCF

    New Year’s Eve/Day Schedule Announcement: Patriot archive on Wed (New Year’s EVE) at 0530/0630/0930 and 1200.  All other classes cancelled.  Patriot CLOSED on New Years Day, but there will be an 1100 WOD at POTOMAC (I’ll be coaching over there, so feel free to come over and see me)

    • New Years Paleo Challenge Early Bird Special is on!!!! Click here and receive 15% off!!! Early Bird Special: Friday, 19 December @ 2001 to Friday, 2 January @ 2000.
    • Like rowing (even just a little)? Like helping out kids with life? District CF is hosting an ergathon in support of Capital Juniors, a program that combines academics and competitive rowing for all DC youth.   Where: District CF When: Sunday, February 8, 1:30-5:30pm Why: Fundraiser for Capital Juniors Check out the Facebook event and sign up here!
    RX’d Level II Level I

    EMOTM 10 Minutes
    1 Power Clean
    5 HSPU

    AMRAP 12 Minutes
    7 Chest to Bar Pull-ups
    14 Box Jumps (24/20)
    7 Push Press (95/65)

    EMOTM 10 Minutes
    1 Power Clean
    2-3 HSPU

    AMRAP 12 Minutes
    7 Pull-ups
    14 Box Jumps (24/20)
    7 Push Press (75/55)

    EMOTM 10 Minutes
    1 Power Clean
    2-3 HSPU Negatives/15-20 Sc HS Hold

    AMRAP 12 Minutes
    7 Assisted Pull-ups or Ring rows
    14 Box Jumps (20/16)
    7 Push Press (65/42)

    Patriot – Monday 141229


    Next Group Foundations begin the week of 6 Jan. Sign up here!

    So here is the day you all have been waiting for – we’re finally ready to max out that squat. Use today to work up to and hopefully surpass your old 1RM. I’d recommend making whatever jumps you are comfortable with in your warm ups, then trying 101-103% of your 1RM, and if you make that, consider going for 105-108%. Take note of your warm up and work sets, as they will be useful when we (soon) re-test our CrossFit Total. And if you’re not writing these things down, please, for the love of all that is holy, START NOW.

    RX’d Level II Level I

    Squat
    Establish a new 1RM

    4 Rounds:
    15 KB Swing (70/53)
    10 Ring Dips
    40 Double Unders

    Squat
    Establish a new 1RM

    4 Rounds:
    15 Russian KB Swing (70/53)
    7 Ring Dips
    30 Double Unders

    Squat
    Establish a new 1RM

    4 Rounds:
    15 KB Swing (53/35)
    7 Assisted Ring Dips or Push-ups
    60 Single Unders

    Potomac – Monday 141229

    10653641_906898279323216_3600094428915007002_n

    “Goal Setting” by Maria Roselle

    With New Year’s vastly approaching, many of us want to set “resolutions” or goals. Majority of the people I talk to always have something fitness or nutrition related as one of their resolutions, whether that be:
    – Go to the gym more
    – Lose weight – or lose 50 pounds
    Back Squat xxx lbs
    – Achieve six pack abs

    We seldom see results when we set resolutions and there are a few reasons as to why. Here are just a few tips to guide you as you set your New Year’s resolutions:

    Goals need to be specific. If you say you want to lose 50 pounds – WHEN would you like to lose 50 pounds? In a year? in 6 months? By July 3, 2015?
    Set small, attainable goals. Instead of saying you want to lose 50 pounds, let’s shoot for a more realistic number – something that is not far out of your reach. For example, I want to lose 5 pounds by February 1. Instead of saying you want to squat 300 pounds, when your squat is currently at 225, let’s shoot for 250 first.
    Set a plan. How are you going to achieve your goal? This goes back to being specific. “I will go to class 5x/week”, “I will have only one cheat meal per week” etc. etc.
    Write it down. Studies show that if you write down your goal/resolution, you are more inclined to follow through and achieve your goal. Keep your focus on what you are striving for.

    Here is a good chance to write down your goal and therefore be held more accountable. Tell me what your goal is whether it’s gym/nutrition related or not. Post to comments any resolutions you have for 2015!!
    -MariaPCF

  • Updated contract terms, effective immediately.
  • New Years Paleo Challenge Early Bird Special is on!!!! Click here and receive 15% off!!! Early Bird Special: Friday, 19 December @ 2001 to Friday, 2 January @ 2000.
  • Potomac CrossFit and Potomac Rehab Center clients can now get two free hours of parking in our building! Click here for location and hours.
  • Did you know you can order PCF apparel online? Click here!
  • The Potomac Pro Shop now has PaleoChef Dressings and Marinades! They are perfect for any summer time BBQ or to help put together a quick Paleo meal!


  • Warmup: EMOTM 8 Min
    3 Cluster
    3 Hip Raise
    Alt: 3 Strict TTB/3 Divebomber


    RX’d Level II Level I
    Deload Back Squat:
    3×3@70%
     
    Buy in: 100 Double Under
    -then-
    5 Rounds For Time:
    15 Kettlebell Swing 70/53
    15 Box Jump Over 24/20
    -then-
    Cash-Out: 100 Double Under
    Deload Back Squat:
    3-3-3
     
    Buy in: 50 Double Under
    -then-
    5 Rounds For Time:
    15 Russian Kettlebell Swing 70/53
    15 Box Jump Over 24/20
    -then-
    Cash-Out: 50 Double Under
    Deload Back Squat:
    3-3-3-3-3
     
    Buy in: 150 Single Under
    -then-
    5 Rounds For Time:
    10 Russian KB Swing 53/35
    15 Box Jump Over 20/16
    -then-
    Cash-Out: 150 Single Under

    Post loads and time to comments.

    Patriot – Sunday 141228

    RX’d Level II Level I

    Press
    2-2-2-2-2

    Partner WOD
    40 Power Clean (155/105)/Air Squat Hold
    60 Push-up/Plank Hold
    40 Toes to Bar/Bar Hang
    Row 2000m

    One partner working at a time while the other is holding the static hold.  No rep counts unless the second partner is in the static position. Total reps are for each team, partition however you need.  Each partner must complete at least 10 reps of each exercise and 1000m.

    Press
    2-2-2-2-2

    Partner WOD
    40 Power Clean (115/80)/Air Squat Hold
    40 Push-up/Plank Hold
    40 Toes to Bar/Bar Hang
    Row 2000m

    One partner working at a time while the other is holding the static hold.  No rep counts unless the second partner is in the static position. Total reps are for each team, partition however you need.  Each partner must complete at least 10 reps of each exercise and 1000m.

    Press
    2-2-2-2-2

    Partner WOD
    40 Power Clean (95/65)/Air Squat Hold
    40 Knee Push-up/Plank Hold
    40 Knees to Wherever/Bar Hang
    Row 1500m

    One partner working at a time while the other is holding the static hold.  No rep counts unless the second partner is in the static position. Total reps are for each team, partition however you need.  Each partner must complete at least 10 reps of each exercise and 750m.

    Potomac – Sunday 141228

    10849898_906898669323177_4331475217883843544_n

  • Like rowing (even just a little)? Like helping out kids with life? District CF is hosting an ergathon in support of Capital Juniors, a program that combines academics and competitive rowing for all DC youth.
     
    Where: District CF
    When: Sunday, February 8, 1:30-5:30pm
    Why: Fundraiser for Capital Juniors

    Check out the Facebook event and sign up here!

  • New Years Paleo Challenge Early Bird Special is on!!!! Click here and receive 15% off!!! Early Bird Special: Friday, 19 December @ 2001 to Friday, 2 January @ 2000.
  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 3pm-5pm.
  • Strong Man class goes at 0830 Sunday mornings at Patriot with Coach Mollie! This class is free for members, drop-ins pay a $20 drop in fee. More info here.


  • Warmup: EMOTM 8 Min
    3 Snatch Balance
    3 V-Situp
    Alt: 3 Ring Row Drill/3 Diamond Pushup


    RX’d Level II Level I
    AMRAP 20 Minutes:
    5 Push Press 135/95
    10 Pistol
    5 Burpee Pullup
    AMRAP 20 Minutes:
    5 Push Press 115/75
    10 Assisted Pistol
    5 Burpee Pullup
    AMRAP 20 Minutes:
    5 Push Press 65/45
    10 Suitcase Lunge
    5 Burpee to 6″ target

    Post rounds plus reps to comments.

    Potomac – Saturday 141227

    1395355_906898439323200_2819503659958417202_n

  • Like rowing (even just a little)? Like helping out kids with life? District CF is hosting an ergathon in support of Capital Juniors, a program that combines academics and competitive rowing for all DC youth.
     
    Where: District CF
    When: Sunday, February 8, 1:30-5:30pm
    Why: Fundraiser for Capital Juniors

    Check out the Facebook event and sign up here!

  • New Years Paleo Challenge Early Bird Special is on!!!! Click here and receive 15% off!!! Early Bird Special: Friday, 19 December @ 2001 to Friday, 2 January @ 2000.
  • Due to the holidays and our upcoming focus on offering more Group Foundations slots, the 1715 and 1815 WOD Classes Mon-Fri at Potomac are cancelled. You can see our complete schedule here.


  • Warmup: EMOTM 8 Min
    3 Cluster
    3 Hip Raise
    Alt: 3 Kipping TTB/3 Divebomber


    RX’d Level II Level I
    For Time:
    Row 1,000m
    30 Ring Dip
    30 SDHP 75/55
    30 HSPU
    30 Power Snatch 75/55
    30 Burpee
    30 Pullup
    30 Thruster 75/55
    For Time:
    Row 1,000m
    25 Assisted Ring Dip
    25 SDHP 65/45
    25 Box Assisted Pike Pushup
    25 Power Snatch 65/45
    25 Burpee
    20 Pullup
    25 Thruster 64/45
    For Time:
    Row 800m
    25 Knee Pushup
    25 SDHP 55/35
    25 L-Seated DB Press
    25 Power Snatch 55/35
    25 Burpee
    25 Assisted Pullup
    25 Thruster 55/35

    Post time to comments.

    Bitnami