Wednesday, August 13, 2014

Thursday - WOD 191 - Bday WOD - K-Dub

Reminder, we will not have a 5:30p or 6:30p class on Friday because of Set up for the "Raising the Bar" Comp.
Also, we will not have any classes on Saturday because of the Comp.

if you look up "Strong" in the dictionary, you will find this definition
Physically powerful; capable of exerting great physical force.
Having force of character, will, morality, or intelligence
This is what Kristi is all about. I have only known her for a short time, but in that time, I have seen some serious inner and outer Strength.

I am excited to do this Workout with her

8 min EMOM
40 single jumprope (speed style)

Complete the following for time
(Athlete can choose to start with inside work or outside work first)
40 Hang Power Cleans 95/65
40 Push Presses
40 Back Squats
- There is a 10 second Deadlift hold at the top of every minute for the first 3 movements

Then run outside for (this can be done in any order)
40 Tire Hits
40 met OH medball carry - 30/15 (to the red rail)
40 meter medball throw (back from the red rail)


40 kb swings for time 52/35

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