Congratulations to Molly F for completing the Missoula Marathon in Montana this past weekend in a blazing fast time of 3:41:27.  The time was good for a 4th place finish in her age group!  

We've been amazed now for nearly 7 years watching Molly build & maintain so much speed and endurance, all while staying incredibly strong.  Not to mention that her mental game may be the toughest of any athlete we've ever had the pleasure of working with... you are a rockstar and an inspiration, Molly!

WOD for 07-14-16:

Press in Split:

5-5-5

For Quality

 

-then-

 

Jerk in Split:

3-3-3 

For Quality

 

-then-

 

EMOM 14 Minutes:

MINUTES 1-4:
3 Clean & Jerks, Moderate (~65-70% of 1RM)

MINUTE 5: 
REST

MINUTES 6-9:
2 Clean & Jerks, Moderately Heavy (~75-80%)   

MINUTE 10:
REST

MINUTES 11-14:
1 Clean & Jerk, Heavy (~85-90%)

Use the same weight across for all four triples, then all four doubles, and then all four singles, changing the weight only during the rest minutes. The goal is make all 12 sets with no misses, so remember that "heavy" does not mean "max." Percentages shown are of a 1-rep max, and are simply rough guidelines.  Power or full clean is allowed and push/power or split jerk is allowed (athlete's choice today). Touch-and-go for the triples and doubles is not required.