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Wednesday 150603 Gymnastics and Jerks

June Strength Class Focus = Hero Strength, Monday/Wednesday 6pm

We begin and end the month with the Hero WOD “DT” which was first posted to the CrossFit main page on April 13, 2009, In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

CrossFit Malibu has run this Hero WOD many times and will pre-test on Wednesday June 3rd in the 6pm strength class and post-test on Monday June 29th in the 6pm class.  The six Monday/Wednesday strength sessions during June will feature programming from other Hero WODs as well as focus on strength related training aimed at increasing weights and decreasing times for the WOD “DT.”

This is an excellent way to get more acquainted with the CrossFit Hero WODs and get stronger and stronger.  And stronger.

Darryl continues to work the front rack position in the clean… and his ability (an more importantly- his numbers) continue to increase  as a result.
Darryl continues to work the front rack position in the clean… and his ability (an more importantly- his numbers) continue to increase as a result.
Wednesday 7, 9, 10am, 4, 5pm WODs.  Strength class 5pm
60 sec work, 30 sec rest/change stations:
Gymnastics stations
Three rounds for max effort duration/quality reps of:
wall walks
parallette shoot throughs
hollow rocks
ring dips/dips
-then-
Split Jerk
6-6-6-6-6-6
Moderate weight, prioritize technique and speed/power.

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