Warm Up: 2 min jump rope; w/a partner TMU of good mornings 45#/30#, burpees
Skill Focus: Deadlift
1 X 8, 1 X 5
Deadlift 3.2.1.3.2.1
Rest 60 sec
L sit for max hold or elapsed time of 45-60 sec
Rest 2 min
WOD
3 Min burpulls
Rest 2 min
3 min burpee box jumps
For max reps
Post dl 1 rm and #reps for score
A very Happy Birthday to Steph, we hope you enjoyed your finisher!
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Goals: it's great to set them and even better to accomplish them. I'm pleased to see the increasing number of goals--definable and measureable--that are finding there way onto the Goal Board. I'd also like to congratulate those of you that have achieved yours thus far and within the timeline:
Alex for completing her first figure competiton
Janet for placing in the Top 5 Tall (2nd actually, that's exceeding one's goal)
Kim M for completing the 6 Gaps 103 mile bike ride
Taylar--bar muscle up
Cyndi--10 blue band pull ups
Chris V--returning to daily wods in full force after a serious ankle break and 3 months out
