“Precision”

Strength (15 min)
Front squat+pause in the bottom (3sec)
3-3-3-3
*75% of 1RM level load across all sets

WOD
4 rounds (goal<10 minutes)
-12 weighted ring dips (50#,35#)
-3 squat cleans (20# less than above weight)
every 3 minutes
-50 double unders (Rx unbroken)

Tomorrow there is a memorial WOD. I hope that you guys can all attend.

Tomorrow there is a memorial WOD. I hope that you guys can all attend.

“Engineer”

Hero WOD
18 min AMRAP
-38 kettle bell swings (24kg,16kg)
-42 double unders (sub DUs for high bound single 1:1)
-100m odd object carry (choose something different each round)

This workout is to honor Fire Engineer Ryan Osler who was killed in a fatal accident Wednesday morning as their Water Tender vehicle overturned at the round about on the 246. They were on their way to continue the containment of the canyon fire on South Vandenberg. Our thoughts and prayers go out to his family, friends and co-workers.
*18 represents his years as a firefighter
*38 is how old Ryan was
*42 is the station number in Moorpark

Thank you for your service!

Thank you for your service!

636100588882116974-ryanosler