Wednesday, January 13, 2016

Thursday - WOD 13 - Flex your Quadge

Happy birthday to Flexi (Lexi) and Quadge (Audrey). As their coach and friend, I am so very proud of their life & gym accomplishments.

Audrey is 28
Lexi is 23
They are 5 years apart

Group Warm up

10 minutes of Hoover Ball

More Fun
5 Minutes to find a 1RM Snatch Grip Deadlift (the total is from both partners combined)
3 min rest

The Most fun
20 min AMRAP
5 jerks 185/135
14 Power Cleans 185/135
23 Pull ups
28 Alternating Box jumps 24/20

*reps are shared however you want except for the box jumps, they have to be alternating
**each person has to do at least 1 rep of each movement
***the total score is the combined reps and weight from the Deadlifts

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