Thursday – 072513

(The winners of the half marathon row above, Jason Khalipa for the Men, and Sam Briggs for the Women. Their times were 1:18.02 and 1:27.47 respectively!)

A few things to keep in mind:
1. BBQ/Hoover Ball countdown : 2 Days!!
We have most things covered(thanks to everyone who volunteered to help!!), except for a larger BBQ. No big deal if we can’t get one, we have a line-up of smaller BBQ’s to do the job. So, with that in mind, may we ask for about 3-4 grill masters to be our Iron Chefs for the day, or just keep the food cooking by committee??
**Reminder that the beach WOD is for 10:30 am so don’t be late!(EVERYONE can participate as it will be fun!!)
2. Basecamp transition classes are July 29th and 31st. These are Monday and Wednesday and require MANDATORY attendance. If you cannot attend these classes, come and see Coach M to make other arrangements.
3. August focus will be Gymnastics! We’ve had good success with Olympic lifting in June, so far Strength is going well in July. So, get ready for some tumbling around! 😉

Skills Practice : KB Snatch(coach to review)
GWOD : 2 rounds NOT for time of
15 Hollow Rocks
15 Superman Rocks
5 Rolling Pistols/Leg alternating
5 Teddy Bear stand-to-freestanding HSPU
WOD : For time
100 Double-unders
Run 100 meters
30 Strict Pull-Ups(parallel or mixed grip)
Run 100 meters
135/95 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 24/16 kg KBs
32/24 kg KB snatch, alternating, 20 reps
Run 100 meters

(Time cap : 25 min)