we will be entering another SID team so those heading to wild west perform well and you could find yourself in the team, move well and your kill it 

Met-con - 3 rounds
500m run
50 wall balls
50 box jumps

strength - Back squat
3 x 10

Met con - for time
100 squats
100 sit ups
100 push ups
100 pull ups
100 push ups
100 sit ups
100 squats

we will scale the reps

Gymnastics -
Handstand holds - Thoracic mobility
Rope climbs - feet positioning

Met - con/ Oly - The Chief

3 min AMRAP
3 Power clean
6 Push Ups
9 Squats
rest 1 min

Strength - Press
5 x 5 @ 80% 1RM

Another Retest WOD to test an increase in skill level

Met-con - 15 min AMRAP
ME HSPU
100 double unders

Skill - 5 x 15 CTB
or
5 x 15 Ring Rows

these must be unbroken

Midline - 100 hollow Rocks

So the brits are on there way to the Games massive well done to Steve, Phil and Sam, these three have shown how much effort takes to make it to the games. Not only do you need to commit to your training but there rest and recovery is so important. These guys do not drink, they ensure they programme rest days in, they eat clean and take supplements to boast there nutrition. For those of you who wanna compete I wouldn't look at your programming for progress I would look at your nutrition/recovery, these guys ensure that they train @100% not 60-80% because they are tired or sick.
Massive well done from me

For those of you looking to compete we as coaches have been watching improvements in individuals, we are looking to put another team in for strength in depth this year with the hope of pushing for a team at regionals next year.
For this to happen training must start now

For us we have a retest day going back 7 weeks

Met-con - 21 - 15 - 9
Hang Snatch
TTB

Strength - Back Squat
5 x 5

So as I've been warning Saturday we will be hitting Murph I will be giving you a 50 min Time Cap to complete this. You will have the choice of completing as a team of two or solo. If you want motivation before hitting this WOD I suggest you watch Lone Survivor which is about Murph and what he sacrificed.



Todays Red T-shirt Friday WOD

Met-con - for time
100 hang squat clean thrusters
EMOM 5 burpees

Skills - HS walks