Warm up: 300 m shuttle run; 10 squat & sink, 10 straight leg toe touches; 2 x 8 kb swings, 6 push ups, 4 strict pull ups
Skill Focus: Back Squat
Warm up as needed and 2 or 3 attempts
Back Squat 3 RM
WOD:
Heavy Helen
1 gasser
12 kb swings 70#/53#
6 strict pull ups
3 RFT
Post bs 3 rm and time for score
Shout Outs to all that PR'd on their back squat and there were a lot of you all!
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Great job Kate & Janet!
Well it was another day for PR's as coaches Kate & Janet competed in St Anthonys Triathlon this past Sunday. With a 1 K swim, 40 K bike and a 10 K run it certainly was not a sprint! Kate PR'd with an amazing time of 3 hours and just a couple of seconds--over 43 min faster than her 2012 time. It was Janet's first run at St Anthony's and another amazing time of 2 hours and 47 mins. Great job ladies--consistency, dedication, hard work and CF Endurance definitely pays off. And just who are those good looking guys flanking them--fans?
