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June 16 2016

15
Jun

June 16 2016

Dina Emily Kathyrn GSiS15 Burpees

June 16 2016

Coach David and his girlfriend, Sara, will be completing 50 miles each for the Velosano event on July 30th, sponsored by the Cleveland Clinic. This inspiring event raises funds that go directly to care for cancer patients at the Cleveland Clinic and can involve distributions to help with transportation, housing, and even food for relatives. Please check out his page at http://ccf.convio.net/goto/david_choma and Sara’s page at http://ccf.convio.net/goto/Sarah_Nicole_Ramsey to donate directly. We are also partnered up with BW3 in Strongsville on Pearl Road for an all day event on Wednesday, June 29, during which 20% of your bill will go directly to the donation efforts. We will have tickets to present to the wait staff with your bill available starting next week.

STRENGTH
Overhead Squat 7-7-7-7-7

SKILL
“Tabata” – Double Unders OR Jump Rope Singles : 8 x 20 secs / 10 secs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD
“J.T.”
21-15-9 reps, for time of:
Handstand Push Up/Modified HSPU
Ring Dip/Ring Dip Progression
Push-up

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in July 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.”
– Erin Taylor