For time:
Power Snatches, 75 Repetitions

Note: This is the first time our gym has completed the Hero Workout “Randy”. We will begin each class with technique review of the Power Snatch skill. To understand the immense influence Randy Simmons had in the community of Los Angeles, be sure to watch “Continuing A Legacy – Randy Simmons Foundation“.

Greg Lee Row

Lee and Greg following Rowing Competition WOD #1


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips, 5 to 7 repetitions


1:00 at 60 – 70 RPM on the Assault Bike immediately followed by,

30 Goblet Squats
25 Hand Release Push-ups
20 Russian Kettlebell Swings
15 Alternating Lunges (15 Each Leg)
10 Strict Pull-ups
5 Burpees

Complete 2 to 3 Rounds

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)


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