Warm up: 400 m run or 500 m row, 10 pvc pass thrus, 10 push ups, 10 sit ups, 10 swings 35#/25#
Skill: Deadlift & OHS
warm up to working weight
WOD: 45 min cut off 20 deadlifts 275#/195#
run 400 m
20 kb swings 2/1.5 pood
run 400 m
20 ohs 115#/85#
run 400 m
20 burpees
run 400 m
20 c2b pull ups
run 400 m
20 box jumps 24"/20"
run 400 m
20 db squat cleans 45#/30#
run 400 m
for time
Announcements & Events:
Great job Coach Kate on completing the Tri Rock Triathlon!
Great job to Shaina, Lauren, Robby, Sashy & Devin on their performances at the first Buccaneer Fitness Challenge!
Congrats to Wes, Lisa G and Judy C for completing their respective events this weekend!
I'm tired just keeping up with all of you:)
Please RSVP ASAP for the Primal Fall Challenge Celebration this Friday at 6:30 pm Weigh ins and After Pictures: Mon-Thurs.--catch an available coach!
