Benicia Run this Sunday

BENICIA RUN FOR EDUCATION

Coach Robb & Coach Jenny will be leading the team!

Meet them at the end of the First Street our booth in the grassy area with all of the other Gold Sponsors (across the street from Sailor Jack’s) around 7:30am

707 Strength & Fitness will be CLOSED for this event, because we want everyone there supporting our local schools!

TO REGISTER:

https://runsignup.com/Race/CA/Benicia/BeniciaEducationFoundationRunForEducation

 

 

 

 

 

 

WOD for THURSDAY 042017:

Warm Up

3 ROUNDS

30 DUs / Singles

5 Primals with Push up

7 KB Hip Explosions (NOT swings)

9 Thrusters w/ empty bar

 

SWOD

8 ROUNDS

Every 2:00, complete:

1 x 3-Position Power Snatch (Hip, Knee, Floor) + 2 OHS

~ Start @ 40% of 1 rep Snatch

~ Add about 5% more each set, if appropriate

 

GSWOD

5 Sets For Quality

  1. Handstand Hold / Pike Hold for max seconds
  2. Wall Walks
  3. Wall Runs (2 is 1 – R & L hand)

~ Can do 1, 2, or all 3 movements, as appropriate for you

~ Rest as needed between sets for quality

 

 

Project 707

10 RNFT

1 Strict HSPU / Pike Push up / Wall Climb / Heavy DB Strict Press

2 Kipping HSPU / Heavy DB Push Press

3 Deadlifts @ 70-75%