Snatch
3-3-3-3-3
Clean and Jerk
2-2-2-2-2
Nice Med-ball clean Wade. Wade is new at the gym and is doing great. Welcome! We are happy to have you here drinking the Kool-aid with us at Viking Crossfit. Keep up the great work!
Muscle-ups are the skill-of-the-month. Don't worry if you are not close to getting one. We will be working on ring dips and the muscle-up progression with everyone. Watch this video.
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Found this video on http://www.heraldextra.com/ . There is a 3 minute video from where the Swat Team was there yesterday. Have not found article yet.
Watched the video. Very nice! Would have been nice to see it live. Thanks VCF for all guys do!
Wade
Whoohoo! Check out the article in the Daily Herald today in the "Our Town" section....and the video on heraldextra.com. It's really cool!
Thanks Provo-Orem Metro SWAT team! Some great footage of Phill and Blake too!
Did the work out off main site. 1 pullup first minute, 2 pullups second minute, 3 pull ups third minute. So forth and so on. Jelly arms lol I only did 11 rounds plus 8. We had to use rings because no pull up bar. I think my arms are still so tired from yesterday.
It was a lot of fun to be a part of the SWAT thing yesterday. Thanks for letting me come in and watch. I have the news papers for you Natalie! :)
Great job Mandy...just a warning...we are probably doing that wod next week. :) Loved the shots of you in the video. As far as the pic in the paper...what the heck am I doing with my mouth? I look like such a dork!
Phill was the best at the end of the video! And just so you all know...Blake and Phill beat all the SWAT guys in the wod. (Of course) :)
It was slow at the gym today. I think many of you took a much needed rest day. Rest days are just as important as your training days. Listen to your body.
See some of you tomorrow!
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