Warm Up: 400 m run; 2 x 15 sec goblet squat hold, 10 m high kicks, 10 m spiderman lunges, 10 supermans
Skill Focus:
Deadlift: 3 x 3 beginning with 80% of 1 rm. Make sure folks get proper warm-up before diving into these.
Then:
Partner WOD
10 DB front squats (45/30)
200m run
10 total rounds (five each partner)
While Partner 1 runs, Partner 2 completes 10 DB front squats
Post: DL weight and total time
Goodbye, Taylar!
As you know, today is the last day that Taylar is a coach at CrossFit Jaguar. She came to us two years ago on a Groupon. (And an expired one at that!) During that time she has gone from "wanting to lose some weight" to a household name in the CrossFit community. Taylar has competed at Southeast Regionals twice and is now an athlete with the DC Brawlers of the NPGL! It has been great to watch you grow and we know we will see you at Carson next year! We'll be the biggest LOUDEST cheering section!
CrossFit Jaguar is so proud of you! You are not only a coach, but a friend.
Make sure to not be a stranger, Taylar. YOU WILL BE MISSED!!
