Wednesday 12/17/14

Happy birthday to Dixie!!!! We so very much appreciate your go get it attitude and have had a lot of fun helping you figure out your kipping pull ups and olympic lifts. You’ve made a ton of progress so far and we can’t wait to see what else you conquer.

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Strength:
Deadlift
10 reps @ 50% of 1 RM
10 reps @ 60%
10 reps @ 65%
8 reps @ 75%
6 reps @ 80%

*Do not bounce reps. Lower the bar, reset, and then continue the lift.

WOD:
10 min AMRAP
5 burpees
10 jumping alternating lunge
15 KB swings (53/35)

*Score for rounds and reps

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Posted on December 16, 2014, in WODs. Bookmark the permalink. Comments Off on Wednesday 12/17/14.

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