Sunday, February 14, 2016

Monday - WOD 30 - Bday WOD (Big ED)

Happy Birthday Big Ed, one of our newest members. You have quickly become an inspiration to so many of the members at the box. Thank you for being so awesome.

Group Warm up
as a group:
-Line warm up with coach
-Empty bar warm up

Shoulder Complex
Strict Press -> Push Press -> Jerk
Looking for the heaviest complex
*use a rack
**all 3 lifts must be done together to hit that weight.

5 Rounds for time
5 Deadlifts 225/155
5 Burpee Bar jump overs
5 Chest 2 bar pullups
5 OH plate lunge to the sled (45/25)
80 meter Sled pull (90/45)
5 OH plate lunge back

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