Olympic Lifting Friday
Open Gym 'WOD For Christina'
This Sunday, 7/16 Open Gym is on the schedule from 9:00-11:00am. Open Gym is a GREAT time to work on weaknesses or make up a WOD you may have missed during the week.
This week, we are hoping to gather a group of people to hop in on a tribute WOD for the sister of former 802 Coach, Mike Crow. Mike's sister, Christina, passed away on July 4th after a hard battle with brain cancer. Although we never had the pleasure of meeting Christina, we have heard so many stories of her over the years as Mike and her were quite close. For those of you that don't know him, the legendary Mike Crow, was one of our very first coaches at 802. Mike will always have a special place in our hearts and we are honored to jump in on this tribute for his sister.
Christina has 2 young children and the family has set up a GoFundMe if any of you would like to make a family donation. Regardless, PLEASE JOIN US! The WOD will begin at 9:30am.
The Mobility
The Warm-Up
8:00 Working through the following movements
Strapless Stroke
Scapular Pull-Ups-->Strict Pull-Up Build and set-up
Dumbbell Row Build
Prone Scorpions
The Strength
6 Rounds (on a 3:00 Loop)
Dumbbell Row on Flat Bench
Row
Strict Pull-Up (banded)
*Get good extension at the bottom and have controlled pull-ups
The Met-con
As Many Rounds/Repetitions As Possible in 14:00
Buy In:
Calorie Row
AMRAP time remaining
*Calorie row will need to be under 3:00, push hard on the row and then get as many rounds/repetitions as possible in the remaining time
The Finisher
