Coaches choice

WOD:

10 Rounds

15 Push-ups

100 yard sprint

60 sec rest

Chest to ground push-ups, no hand release unless you are not achieving full ROM. 100 yard sprint will be 50 yards down, 50 yards back. When you reach your push-up area 60 second rest starts. Everyone does 60 seconds. Not 50, not 45 but 60 full seconds.

Strength:

Dead Lift 3-3-3-3-3-3-3+

Use the first two sets of 3 as a warm-up. Do the remaining 5 at 75%-85%. Do as many reps as possible on the last set of 3.

Post your summer adventures to the Lakewood or Golden Facebook page (with a brief description) and we will feature it on the blog.

Summer adventure: The summit of Mt. Bierstadt (14,060′). With Ben, Andrea, Chrissy and Orion.