WEDNESDAY 140114
“Randy”
For time:
Power Snatches, 75 Repetitions
Note: This is the first time our gym has completed the Hero Workout “Randy”. We will begin each class with technique review of the Power Snatch skill. To understand the immense influence Randy Simmons had in the community of Los Angeles, be sure to watch “Continuing A Legacy – Randy Simmons Foundation“.
Lee and Greg following Rowing Competition WOD #1
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CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Strength Development:
Tire Flips, 5 to 7 repetitions
Conditioning:
1:00 at 60 – 70 RPM on the Assault Bike immediately followed by,
30 Goblet Squats
25 Hand Release Push-ups
20 Russian Kettlebell Swings
15 Alternating Lunges (15 Each Leg)
10 Strict Pull-ups
5 Burpees
Complete 2 to 3 Rounds
Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)
Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)
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