WOD Tuesday May 24th

Lots of Events coming up!

• Ed Coan Powerlifting Workshop June 4th. 
• Click to Register for the CrossFit Lakewood Ranch Competition on June 11th!
• USAW Sports Performance Course

Warm up: 2 rounds:  30 sec empty bar Overhead hold, 10 Sit ups

1. Every minute on the minute for 10 min:  2 Strict Press @ 70-75% your max

2. “DT”

155-lb. deadlifts, 12 reps 155-lb. hang power cleans, 9 reps 155-lb. push jerks, 6 reps

5 rounds for time

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.

Davis is survived by his wife, Megan; and 1-year-old son, T.J.

Gymnastics Club: 

Warm up: 2 Rounds: 10 Hang to Active, 10 V-ups, 10 Pass through

Skill/Strength:

1. 4 x 6 Dragon Flag

2. 4 x 6 Around the world

3. 4 x 6 Ice Cream Maker

Workout:

10 Rounds:

5 Handstand Push up

5 Pull ups

5 Toes to bar