Announcements
On Saturday morning we will meet at 7:00 am at the parking lot of Wahoos.  We will then run the trails of Whiting Ranch Wilderness Park.  Bring water.  
27412 Portola Pkwy. 
Lake Forest, CA  92610
Motivation
We don’t do many Birthday WODs for members as we all have birthdays and that’s all we would do.  However, Chuck is an exception.  Chuck turned 66 today.  This is significant to me because he works patrol for the Huntington Beach Police Department.  He is also a sniper on their department SWAT team.  What a great example he is to his fellow Officers about keeping physically fit.  We wish Chuck a Happy Birthday.  He is scheduled to retire here in a few months so we expect to see him around the gym even more.
Workout Strategy
Break everything into manageable sets with a specific break.  Do not get lost in your rest.
Workout of the Day
Strength of the Day                                               
Level 1:  

“Up Chuck”

2 min AMRAP

Back Squat

then….

Row 1948 meters

66 kb swings 

66 push ups 

66 m Overhead Walking Lunges

 Level 2:  

“Up Chuck”

2 min AMRAP

Back Squat @  95#

then….

Row 1948 meters 

66 kb swings 

66 push ups 

66 m Overhead Walking Lunges

 

Level 3: 

“Up Chuck”

2 min AMRAP

Back Squat @  115#

then….

Row 1948 meters (8min)

66 kb swings (3min)

66 push ups (5min)

66 m Overhead Walking Lunges

Level 4:
 

“Up Chuck”

2 min AMRAP

Back Squat @ 66 kg = 145#

then….

Row 1948 meters (8min)

65 kb swings (3min)

65 push ups (5min)

65m Overhead Walking Lunges

To Get More Awesome – 24 jump switch lunges