Congrats to Jason C. (36.9″) and Jessica C. (50″) for being the guy and girl challenge champions! Your prize is the nectar of life, coconut water! We’ve stocked the fridge with C2O coconut water and will be selling them to anyone that might be thirsty after a workout. I can’t imagine who…

Warm Up
1) Your choice 4 min
2) Shoulder Seq
3) 5/5 Lizzard Lunges + Low Squat

Mobility
Instructor’s choice

WOD

Benchmark Test, Monday and Saturday. If you miss those days, get it done on any other day!

There is a hierarchy of scaling to do this test and will be explained in class. Bring long socks for those rope climbs!

Specifics:

Benchmark test #1

1) ROPE CLIMB FOR SPEED
Rx:
m- no ft to 20′ from seated, touch collar
f- no ft from standing to 15′

Scaling levels:
a. with feet; m to 20′; w to 15′
b. with feet; m to 15′; w to 10′
c. bent arm rope hang for time
d. straight arm rope hang for time

2 BENCH PRESS – FIND YOUR 1RM IN 10 MINUTES
Rx: bar must touch chest and travel to full lockout without spotter’s help, feet must stay on ground and butt must stay on bench.

3. BENCH PRESS – 20 SECOND AMRAP TEST
Rx: m – bwt; f – 3/4 bwt
Scaling levels:
3/4,1/2,1/3,1/4 btw as needed.

4. 10 MINUTE WORK CAPACITY TEST
10 Rounds:
5 Pullups
10 Pushups
15 Squats
+
Row for max calories in the remaining time.

Score is total reps + cals. (1 round = 30 reps)

Scaling: ring rows for pullups, pushups from knees.

A little message from your local officer Brad Robertson:

In support of Oregon Special Olympics fundraising efforts, I am continuing my part on behalf of the Fairview Police Department this coming July 14th.  I am running in the Oregon Law Enforcement Torch Run.  This is my fourth time participating in a Special Olympics Torch Run.  It’s a great unification of law enforcement for a very noble cause.

If you are a runner, from casual to avid, I would encourage you join my team for this event. This event is not a race, but rather an event where the participants run en mass to raise awareness about Special Olympics and our athletes with intellectual and physical disabilities. You can run the entire course or partial segments.

Join my team or help fundraise with your donation!

Sign up today so we can ensure all the runners receive their SO Torch Run t-shirt and have plenty of food at the pot luck.

Online: http://www.firstgiving.com/fundraiser/brad-robertson/2011torchrun and join my team or create your individual fundraising page.  We would like to encourage each runner to raise a minimum of $50 for Special Olympics Oregon. This money will go toward our agency’s efforts in fundraising.