Wednesday, June 20th, 2018

  There are still a few spots open for this weekends Olympic Lifting Seminar with Aleksey!  Ask your Coach how to sign up! You don't want to miss this!

There are still a few spots open for this weekends Olympic Lifting Seminar with Aleksey!  Ask your Coach how to sign up! You don't want to miss this!


0:00-5:00

Foam Roll 

 

Coach led warm up:

Mini Band Warm Up

 

 

PARTNER WOD:

 

“Otis”

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

With either 2 or 3 partners…find average/common weights using prescribed weight below…set up three barbells…move in a waterfall fashion, where one partner cannot move on until partner in front has finished…

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

Post weights, rounds and reps completed to comments.

 

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.