June 17 2016
REPOST: 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.
Every 1 min for 10 mins, alternating between:
5 Back Squats, pick load
10 One Legged Deadlifts, pick load
*Choose Kettlebells or Dumbbells for the One Legged DeadLifts. Focus on maintaining a neutral spine and pushing through the ground with the supporting leg to work the upper hamstring and glute.*
For 4 cycles:
AMRAP in 3 mins of:
9 Power Snatches, (115/75) (75/55) lbs
9 Burpee Over Bars
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
This WOD will challenge you to hit each 3-minute cycle like a hard sprint with only a brief rest period between. While it is important to attack it with intensity, continue to leave enough gas in the tank to maintain consistent round and rep scores. Choosing a proper load to accommodate 3 or more rounds regularly and quality form will win the day.