Warm up: 2 x 200 m run, 10 good mornings, 10 leg swings, 8 db thrusters, 8 swings
Mobility/stability: Dead Bugs
Skill Focus: Track prep
1 x 200 m for max effort (partner up and time each other with stopwatch)
And then. . .
Back Squat
Warm up to 85% of your 1 rm and 3 x 5
WOD:
Level 3
10 1 arm kb thruster 53#/35# (5 ea)
10 kb Russian twists (ea side)
15 swings
200 m run
Level 2
10 1 arm db thrusters 40-50#/30-35#
10 db Russian twists
15 swings
200 m run
Level 1
10 1 arm db thrusters
10 db Russian twists
200 m run
2 RFT
Post 200 m time (1/100ths required for the LB) and met con time for score
More congratulations are in order. . .
To the new reigning She Beast. . .
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Yours truly, Tracey!
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Tracey w/ 2 past crown holders
To the new Reigning Beast. . .
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Presented by past Beast Antonio
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Andrew was clearly taken by surprise
To Melissaaka Mighty Mite for bringing home the 1st place gold from the Thump Throwdown at CF Thump in Miami this weekend
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Kudos to all that ran their hearts out on that long and dark road on the 200 m dash -- that's what it's all about. However due to extenuating circumstances beyond our control it seems that scores were affected with probable inaccuracy and certain people did not get their time clocked. Therefore the 200 m times of 12/16 will not be going on the LeaderBoard. If any male or female wishes to re run for an attempt please see myself or another coach within the next week and a half. Better yet if you want to run against someone and we do so in small groups. We will do our best to accommodate your schedules and apologize for any inconvenience this may have caused. The 200 m will also be programmed again at a future date.
