WOD - 9/29/14

Monday

Skill:  Broad Jump

Strength:  Back Squat – 70% x 5, 80% x 3, 90% x 1+

*(Percentages are based off of 90% of new estimated [+10lbs] 1RM)

WOD:  Brenton

5 Rounds For Time:

  • 100 ft. Bear Crawl
  • 100 ft. Broad Jumps

*3 burpees every 5 broad jumps.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Post Workout:  Stretch, foam roll, work on mobility

Challenge of the Week:  Spend an additional 10 min. on mobility

*Post score to whiteboard

ANNOUNCEMENT:  Please note the schedule changes beginning Friday, October 3rd, we will have a 4:30 p.m. and 5:30 p.m. class only (no 6:30 p.m.) on Fridays and Saturdays we will have a 9:00 a.m. Free Open Gym only.