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July 29 2016

28
Jul

July 29 2016

Matt Wentz glasses

July 29 2016

Today we say farewell to Coach Matt for another stretch of time as he travels to Oklahoma to pursue a PhD in Chemistry, specializing in Organic Synthesis. Yes…he’s THAT smart. But, you also know him to be a dedicated and caring coach, always putting you first to aid you in your efforts to be your personal best. He has been a strong part of this team and a great friend and I know he will continue to be that and more in the years to come. Thank you, Matt, for being a great dude, gifted coach, and driven athlete; you’ve lifted all of us up and our lives are better having known you.

STRENGTH
A) Power Clean :
2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 70%, 2 @ 75%
B) Rack Jerk :
2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 70%, 2 @ 75%

WOD
Complete as many rounds as possible in 15 mins of:
3 Muscle-ups/ FRX: 3 Ring Row To Jumping Ring Dips
6 Hang Power Cleans, CRX: 75/55 lbs, FRX: 45/33 lbs
9 Back Squats, CRX: 75/55 lbs, FRX: 45/33 lbs
12 Box Jumps, 24/20 in/ FRX: Step Ups

Today’s AMRAP is meant to be a nice high-round burner with a small focus on gymnastic skill acquisition for the Muscle Up. For the Fitness Rx, you’ll be perfoming a ring row with a transition into the Muscle Up dip. The Cleans will continue to train your grip while the box jumps and step ups challenge your explosive capability and conditioning. Push yourself to keep moving and produce a great output.