140521 ~ Happy Birthday Coach G!!

Happy Birthday to our very own Coach G!!  The development that we've seen in this past year as both a coach and an athlete has been exceptional!! 

As per tradition and request.....today's Conditioning is brought to you by "The Chief".... on of G's favourite WODS!

Lets have some fun today!!!

p.s. Please don't forget to Donate!



Front Squat

Every 90s x 4:30


4 @ 70%

3 @ 77.5%

2 @ 85%

ME @ 92.5%

**Add 5-10 lbs to your previous Front Squat 1RM before calculating your %'s**



10 min to work up to a heavy 2 from 2"

**The set ends when you can no longer maintain proper form when completing touch and go reps**



**Compare to 140521**

5 rounds for total reps of:

3 minute AMRAP

3 Power cleans @ 205/135#

6 Push-ups (hand release)

9 Air Squats

Rest 1 minute.

Cash Out:

3x(200m, 100m, 100m)

Run 200m at a hard tempo (90% perceived exertion), easy jog 100m (just above walking pace), and end with a 100m sprint.

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