Call: Ben: 626 224-8717 or Marc: 626 733-2799

Friday November 1st

Strength:

Front Squat

3×4

Increase weight each set, resting 90 seconds between sets

WOD:

“Griff”

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Griff-th.jpg

In honor of USAF SSgt Travis L. Griffin, 28,  who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.  Travis is survived by his son Elijah.

Mobility:

Plantar smash with a lacrosse ball, barbell quad/calf smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

2×5 @ 65%

3×5 @ 70%

2.  Front Squat

4×5 @ 65%

3.  Post WOD:  3×20 Reverse Hyper, Light, rest as needed

2 Comments
  1. Ronnie Reply
    5:00am Mike H.- 22:25 Rx Daniel V.- 13:14 Rx Jacob G.- 10:11 Rx Greg- 18:24 Rx Jennifer B.- 24:51 Rx 7:00am Cindi- 17:28 Rx Gina- 16:28 Rx Jeff- 11:30 Rx 9:00am Sara- RB Katherine- 12:51 Rx Mario M.- 17:43 Rx Hugo- 16:53 Rx Chris R.- 12:37 Rx Kathleen- 14:42 Rx Josh K.- 12:37 Rx 11:30am Troy- 13:01 Rx Nasser- 17:11 Rx Ian- 10:17 Rx Flexi- 11:54 Rx Ruby- 12:00 Rx Jillian- 15:37 Rx
  2. Matt Reply
    3:30pm Ben-11:43 Rx MOB-Recovery Steve McD-15:29 Rx Sarah B-24:38 Rx 5:00pm Dan S-15:18 (sub row, back lunge) Joe-12:14 Rx Cory-16:38 Rx 6:00pm Kristine-18:11 Rx Mona-18:28 Rx Mariam-18:38 (mod) Ashley P-18:14 Rx Kyle B-11:31 Rx Bill-13:42 Rx Brilliant-13:15 Rx Griff-16:29 Rx Raminda-13:54 Rx Tyler-16:53 (mod) Patti-17:10 (mod)

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