Congratulations to Sarah V for taking first place in this year’s Frogman Challenge!  Also a big shout out to Noe who took 3rd and Bobbie 4th!  All results can be found at http://www.frogmanchallenge.com/

Work Out of the Day

Front squat 3-3-3-3-3 (3 second pause at bottom)

then,

As many rounds as possible in 10 minutes of:

50m run

5 left arm db snatches

5 db squats

5 right arm db snatches

Athletes choose any dumbbell weight.  Score = db weight x snatch reps completed.  Post loads and time to beyond the whiteboard.

Basics

5 rounds for time of:

250m row

20 wallballs, 20/14lbs

200m run

1 minute rest

Post time to beyond the whiteboard.