TIM WILL BE IN TRAINING DURING THE BEGINNER SESSION FROM 10-12 NOON
HERE'S THE WORKOUT OF THE DAY:
STRENGTH:
WEIGHTED HIP EXTENSIONS 5X5
METCON:
RUN 800 M FOR TIME
RECOVER
ROW 1000 M FOR TIME
RECOVER
PERFORM 100 DOUBLE UNDERS FOR TIME
THESE SHOULD ALL BE ABSOLUTE MAX EFFORTS
THINK OF THIS SET AS A MONOSTRUCTURAL VERSION OF THE CROSSFIT TOTAL
SEE YOU IN THE BOX!
TODAY I WOULD LIKE EVERYONE TO TAKE A MINUTE TO REMEMBER THE 6 FIREMEN THAT LOST THEIR LIVES IN WORCESTER, MASSACHUSETTS 12 YEARS AGO TODAY... THESE 6 MEN ENCOMPASS WHAT IT IS TO BE A FIREMAN AND SIT IN THE BACK OF EVERYONE ONE OF OUR HEADS WHEN WE THINK ABOUT THE DANGERS OF THE JOB. REST IN PEACE BROTHERS. THE PUBLIC AND POLITICIANS MAY FORGET, HOWEVER, YOUR BROTHERS WILL NOT.
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