Happy BDay Dan & David
Monday 3/12/18
Warm Up & Mobility
Strength: Deadlift
65% x 5
75% x 4
85% x 3
75% x 4
65% x 5
Gymnastics/Skill:
7-10 Minutes of
Alternating between
Pulls
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples
Open: 4 RNFT
2 x strict pull-ups + 4 x kipping Pull-ups + 6 x C2B + 8 T2B + 10 K2E
“Smiley Face Sticker”
For Time:
25/21 Cal Row
15 burpees
25 KBS (70/53)
15 burpees
25 T2B
15 burpees
25 KBS
15 burpees
25/21 Cal Row
Deadlift percentage work this morning. Everything felt heavy!
WOD – 12:41 (62#kbs)
Great energy this morning despite the time change, 5am. Thanks PJ
STR
WOD – 10:20 (53#)
Thanks Mike, nice work OG crew!
STR – DL % work felt really good today.
WOD – 12:17 18 cals, 10 burpees, 26#, K2C
Great work 4:30, thanks Mike!!