Warm up: 10 pass thrus, 10 windmills, run 400 m, 10 pvc/light good mornings, 10 ball shrugs, 10 walking toe touches, 10 alt straddle toe touch, 10 walk out (and all the bay back up) push ups
Mobility: Hamstrings/Glutes
Skill Focus: Deadlift
Warm up and build to a. . . during skill/focus encourage double overhand grip until it becomes an issue. This builds grip strength
Deadlift 3 RM (2-3 attempts only). Each rep from a dead stop, no bouncing, NO DROPPING.
Partner wod: look around—who has a similar outfit on? Partner with them @ 1:1
Level 3
5 burpee box jumps 30”/24”
5 chest slap push ups
10 evil wheels
Level 2
5 burpee box jumps 24”/20”
5 clapping push ups
10 evil wheels
Level 1
5 burpees
5 box jumps
5 push ups
10 sit ups
AMRAP in 15 min for total partner rds
Post dl 3 rm and total partner rds for score
Twinsies
Events & Announcements:
Congratulations to Dave & Caroline on the birth of their daughter Emily Laine!! 8# 8oz and everyone hale & healthy!
Great job on the Tough Mudder Michael, Tiffany, Jess & friends!
Michael & Friends
Tiff, Jess & friends
Good job guys and thanks for representing CF Jag!
Mobility: Hamstrings/Glutes
Skill Focus: Deadlift
Warm up and build to a. . . during skill/focus encourage double overhand grip until it becomes an issue. This builds grip strength
Deadlift 3 RM (2-3 attempts only). Each rep from a dead stop, no bouncing, NO DROPPING.
Partner wod: look around—who has a similar outfit on? Partner with them @ 1:1
Level 3
5 burpee box jumps 30”/24”
5 chest slap push ups
10 evil wheels
Level 2
5 burpee box jumps 24”/20”
5 clapping push ups
10 evil wheels
Level 1
5 burpees
5 box jumps
5 push ups
10 sit ups
AMRAP in 15 min for total partner rds
Post dl 3 rm and total partner rds for score
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Events & Announcements:
Congratulations to Dave & Caroline on the birth of their daughter Emily Laine!! 8# 8oz and everyone hale & healthy!
Image
Great job on the Tough Mudder Michael, Tiffany, Jess & friends!
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Richard's Run: way to represent!
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