Warm Up: Row 300/run 200; foam roll/lax 2 min; 6 iron crosses, 6 scorpions, 6 child's pose to cobra; 2x 10 db rdl, 10 db bo rows, 10 ball slams
Skill Focus: Deadlift
Deadlift 3 RM
1 x max reps @75% of your 3rm
WOD:
50 ball slams 40-50#/25-35#
50 T2B
50 supine ring rows – rings to chest for rx
For time
*the reps can be broken up into any amount of sets and reps
Post DL 3RM, reps and time for score
Theo putting up weight!!
Go Debbie!!
Jon deadlifting like a CHAMP!
That PR bell got a workout today!
Happy Birthday, Naomi!
We'll miss you, Aixita :( Good luck in New York!!
Skill Focus: Deadlift
Deadlift 3 RM
1 x max reps @75% of your 3rm
WOD:
50 ball slams 40-50#/25-35#
50 T2B
50 supine ring rows – rings to chest for rx
For time
*the reps can be broken up into any amount of sets and reps
Post DL 3RM, reps and time for score
**REMINDER** There will only be ONE class on Labor Day, Monday, Sept 1st at 9 am. Bring a friend!!
What a busy Friday!! Between the PRs, the birthdays and farewells...It was a roller coaster of emotion!
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