Workout of the Day
5 rounds Not for time of:
5 Front Squats (225/160lb)
5 Rope Climb Ascents
400 meter Run with a plate (45/35lb)
Notes–Today’s Hero workout is in honor of Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division. He died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.
CFCM/Boystown Service Day–Saturday, August 16 from 8:30am-12:30pm. Hey guys! We have a really great opportunity to help out two foster care homes with moving furniture from one house to another (just across the street from each other). If we could get 20-30 people to show up and help out, it would be an awesome way to get out into the community and actually use this functional fitness of ours! To sign up, please click HERE and add your name to the Google Doc.
Read—The Arms Race and Olympic Lifting, by Bill Starr from CrossFit. “Bill Starr explains that training your biceps has limited carryover to lifting, but targeting your triceps can result in PR snatches and jerks.”
Watch—Squat Development with Pat Sherwood, from CrossFit.
Eat—Primal Fuel Bars, from Mark’s Daily Apple. These look yummy and easy.
C) Scap-Jack or Jobes
3-5×15-20 of 3 to 5 exercise