MONDAY 170213

Wendler Strength Series for Thruster (Week 3)

Rest as needed then,

“Nancy”

Five Rounds For Time,
Run 400 Meters
Overhead Squat, 15 Repetitions (95lb. / 65lb.)

Note: Today is the final week of the Thruster Wendler Series! Next Monday, we will recalculate our 1 Repetition Max. Great work everyone! The points of performance for the Overhead Squat will be reviewed in class today. The combination of Overhead Squatting and running is potent!

Alex is Athlete Of The Week!

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Congratulations to Alex who was recognized as Athlete Of The Week at CrossFit Amundson. Alex has been a longtime athlete at our gym, who used his dedicated training to help in the accomplishment of a longterm goal: Becoming a Firefighter! Alex is a “Trifecta” Athlete, who trains extremely hard in CrossFit, Yoga and Krav Maga. His athletic prowess and natural ability in gymnastics has helped him excel in all endeavors, but in particular Krav Maga. His crisp technique during the recent Long Gun Defense Test was noted by all participants. Congratulations Alex on all your success, and thank you for serving our community!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

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