Warm Up: 10 squats, 10 hr push ups, 5 burpees, 10 pass thrus, 10 windmills
Skill Focus:
Press (strict) 5 RM
1 x max @80% of your new 5 rm
WOD:
w/ a partner @1:1*
3 squats @ 80% of your 3 RM
45 s sprint (all out effort)
8 rds every 75 s
Post 5RM, mode of conditioning and total cals/ft/pushes i.e. 135#, versa, 1000ft
Yea!
Just what is the preoccupation with the fans?
Skill Focus:
Press (strict) 5 RM
1 x max @80% of your new 5 rm
WOD:
w/ a partner @1:1*
3 squats @ 80% of your 3 RM
45 s sprint (all out effort)
8 rds every 75 s
Post 5RM, mode of conditioning and total cals/ft/pushes i.e. 135#, versa, 1000ft
Congratulations to Taylar for another outstanding performance with the DC Brawlers! And of course she got the #1 Shout Out!
We miss you Taylar!
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And again to Janet for taking the podium yet again in the Multirace triathlon!!
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