Friday 20150717 Open Workout

Posted: July 16, 2015 by eweirick in Uncategorized
Wrapping up this week of tributes to the incredible coaches we’re losing, is the one and only Sanchez. Coach Homar Sanchez has been yelling at us all and cranking his death metal music up to 11 for 3 years. The strange thing is, we’re all going to miss his crazy way of motivating us. Best of luck in SoCal Homar! CAN!
Homar
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S/S/S:

Reverse Hypers – 4 x 15

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Video courtesy of Rogue Fitness.

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WOD:

3 RFT of:

10 Deadlift 225/155

10 Cal Row

10 Burpee over Rower

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Scaling Options:

Deadlift – Shoot for 65-70% of 1RM

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Xtra:

Goat work – Pick a goat and spend 15 min on it. (A goat is a movement that you know you are not good at.)

Hang from pull up bar – accumulate 4 min of hang time

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