Find your 1 rep Max
Do 30 reps of the following movements:
Box Jumps (60% of max)
Rope Drags (1 rep max shoulder press weight)
Snatch High Pulls (60% of 1 rep max snatch)
Half Moon Snatch 25 lbs / 15 lbs
WallBalls 20 / 16 lbs
Post rounds completed to comments.
Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.
We are happy to announce the triumphant return of the “Goat Day!”
Everyone is starting to take the one rep max day seriously enough, that they do not have enough time to work on their weaknesses. Also as it was pointed out by one member, it is hard to work on rope climbs when everyone is hanging out on the olympic lifting platforms to get a max.
So . . .
every 15th of the month from here until otherwise stated, will be dedicated to working on your weaknesses. If the 15th falls on a weekend, we will take either the friday before, or the monday after at our discretion.