Wednesday 12/11/2013 WOD
Warm up
Shoulder traction 2 mins w bands
2 sets of
10 Pass Thru’s
10 Over head squats
Burgener warm up
Junk yard dogs
Dynamic Stretches
Strength/Skill
12 min Snatch complex
1 Snatch
2 hang Snatches
If you are successful through the complex, increase weight.
Training (met-con)
HERO WOD
“RANDY”
75 snatches for time (75/55)
In conjunction with our toy drive with Team Dangerous, we will be doing this workout as a way to honor our men and women who are serving overseas during the holidays.
Operation home front is a charity that supports military families. Our last day of the toy drive will be Dec 12th. Bring a toy and be ready to snatch!
“Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Posted by lauren at February 13, 2008 6:19 PM
2013 12 10
10:09 Started at 75# and went down to 65#. My arms are now jelly.
It took me 9:05 @20! But glad to do it in memory of hero Randy Simmons. Every day my form improves. Thanks Nicole and Coach Q for the pointers this morning.