5min Build Up Shoulder to Overhead
5min Build Up Hang Power Clean
5min Build Up DeadLifts
“The Equalizer” by DB
For Time: (18 min cap)
18 Deadlifts 175/115 RX+ 205/135 MRX 135/95
9 Hang Power Cleans
6 Shoulder to Overhead
200m Row or Run or 0.5km Assault Bike
12 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
400m Row or Run or 1km Assault Bike
9 Deadlifts
3 Hang Power Cleans
1 Shoulder to Overhead
600m Row or Run or 1.5km Assault Bike
Chest & Shoulder Development
48 Band Pull-Aparts
200m DB/KB Overhead Carry
Y’all better get that dog back in the fence. Junk Yard loose is a scary thought. Justin has been a staple at CFHSV longer than most and he’s a testament to longevity. He’s maintained his health and fitness with great balance over the years and it’s been awesome to watch. He casually chews his gum, says somethin slick under his breath, destroys a WOD without breaking a sweat, and flashes a grin as he walks out the door.
What a guy.
Who let that Dog out? Like the mailman, no rain,snow, sleet or hail, is gonna stop the Dog. He’s gonna take care of business.
So many great memories of CFHSV through the years, and Justin has been a part of just about every one. He’s been throwing down since we were back on the green floor, and he’s stayed steady and consistent along the way. Nobody, and I mean nobody, can do more work and look less phased than this dude. He’s the epitome of cool, calm and collected. 😎 Way to be, stud.
When in doubt just ask yourself, “what would junkyard do?” and then do that.
260 (HPC & PJ) / 275 / 355
9:23 rx+ (2019: 12:05 rx+, 2018: 9:31 rx)
WOD killer.
Keep your hands and feet in the vehicle at all times when observing animals in their natural habitat.
A. Complete
B. 9:20 RX
C. Complete
Solid dude. Solid friend.
Junk yard dawg know everything….
10:20 rx+
Junkyard dog about to head inside, grab that orange towel, and then tackle whatever is next. He makes everything look easy. He is a great dude who does everything the right way. Keep it up Justin!
9:25 RX+ (row)
8:24 RX+ row
A: Buildup from Ground – 195/240/300
B: 7:55, RX @175# (Bike)
Justin = CFHSV Old Guard, been here since The Matrix days. Crazy good athlete, swell dude-father-husband-human.
8:47 rx bike
I appreciate all of the kind words. Glad to have been around for so long and met so many great people at CFHSV