Tuesday – 090313

(Coach Kev after completing his first ever triathlon this past weekend!)

Welcome back from the last long weekend of the summer! What a great WOD to start the Fall season so let’s hit it hard and set the tone for the week.

Couple of notes:
Taranis Winter Challenge : All athletes interested in competing, please put your name on the whiteboard. The in-box qualifier will be this week on Wednesday and Friday. We will run WODs 1 and 2 Wednesday, then WODs 3 and 4 Friday. If you are wanting to challenge for a spot but cannot make one of these days, email Coach M.
-Overdrive is thrilled to have 4 students represent at the next Level 1 Certification coming to Vancouver! Soon-to-be certified are Ryan Lee, Owen Clarke, Craig McLeod, and Jordan McGarry! If you are interested in pursuing your Level 1 or are wanting to join the Overdrive coaching team, come and see Coach M.

Mobility/Joint Prep : Shoulders and Hips
Skills Practice : Warm up all movements of WOD
WOD : 4 rounds for time of
Run 200 meters
135/95 pound Thruster, 11 reps
Run 200 meters
135/95 pound Push press, 11 reps
Run 200 meters
30 Push-Ups

BC : 4 rounds for time of
200 m run
20 Wall Balls(20/14)
200 m run
20 KB Push Press(10/arm – 24/16 kg)
200 m run
20 Burpees