Friday July 2, 2010
AM Classes-Normal Times
PM Classes-5:00 ONLY
1 min- Row-Max Calorie
1 min GHD Hip Ext- Max Rep
1 min HSPU- Max Rep
FreeStyle WOD: Al-B-Sure Edition
6 Hang Power Clean 135/95 (mid-thigh)
24 Box Jumps 24/20
Saturday July 3, 2010
Tri @ the Lake II
6:45am official athlete count, breifing, and photo
7:00am Triathlon, Dualthlon, and Relay Start
Directions to Lake Q: 91 N., take exit 8 For Hwy. 80/17 To Middletown Ave. toward North Branford. Stay right at the fork and take 80 east. go 9 1/2 miles. turn left at 77 N. Durham Rd. go 2.9 miles. The lake will be on your right.
Happy Canada Day: Officially July 1 but recognized July 3 @ ECC!
Part One-Strength: G-2-OH
10 min warm up, 10 min strict cap
Each member completes the heaviest ground to overhead they can. One bar for women and one bar for men can be used. The total amount of weight lifted is divided by the number of people in the group to give a final score.
Team tire flip (unit 10 to unit 3 and back) every team member must flip the tire at some point but only 3 people at a time can flip.
50 Double unders or 150 singles
20 Power Cleans 95/65
50 KBS 55/35
20 SDHP 95/65
800m run w/ WB or plate