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June 20 2016


June 20 2016

Camp Cheerful Volunteer 2016

June 20 2016

A very special thank you to Brian, Julie, her son Ethan, Dina, and Suzanne for helping Coach David and the crew at Camp Cheerful as they turned over cabins in preparation for this week’s round of campers. On a hot June day, they lifted and built bunks, moved hospital beds, and even faced their fears of cicadas, snakes, and Jason Voorhees. They demonstrated great service for others and represented the change we wish to see in the world. We hope to see even more of you out next Saturday at 1:00PM when we get to help make a difference in our community again.

“Olympic Weightlifting Total”
Three attempts for max lift.
Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set

Your Prep tomorrow will be to quickly mobilize your shoulders and receive coaching on the Olympic movements. You will then have 10 minutes of Coaching and Warm-Up weight lifts followed by 15-20 minutes of attempts, totalling at 3 attempted lifts for each movement. Share bars to save time on changing weights and move quickly, the WOD that follows is a guaranteed 30 minutes. If you hit a max and know you can’t go any further, you do not have to make the other remaining attempts. The Snatch will be first for everyone. At 30 Minutes in or sooner, no matter what, the clock starts for the WOD.

Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

“Chelsea” is a deceptively spicy benchmark “girl” WOD. Unlike most of the EMOMs we’ve programmed, you must complete all 30 reps each minute. Rest the remainder of each minute. If you don’t complete all 30 reps, simply note the last minute you completed all 30 reps and that is your score. After that, you can continue to work on it like an AMRAP to build on the skill. Example: As Minute 21 ends, I still have 2 reps remaining on my Air Squats. My score would then be 20 rounds (completed) + 28 reps. I can use the remaining time to get as many rounds in as possible. I’ve offered a modified version, as usual, for tracking purposes on Beyond The Whiteboard.