Monday - The K-Dub

It is Kristi Wallace's Birthday

"Happy Birthday to one of the most courageous woman I have had the honor to know!! (Kristi) is one of the hardest workers I have ever seen, both in and out of the gym!"  ~ Coach Dena

Group warm up

Line drills

Strength:

EMOM for 8 mins

5 Stiff Legged deadlifts (60-70% of Deadlift Max)

5 Supine grip (palms up)bent over barbell rows (same weight as above)

Metcon - (K-DUB)

6 rounds for time of:

Run 200 Meters

7 Power Cleans (155/105 lbs)

7 Front Squats (155/105 lbs)

7 Burpee wall Touches (mark a spot on the wall that is at finger tip's reach while arms are fully extended overhead and thumbs are touching)