Monday, August 20, 2018

Farewell WOD - Back to school for Jamie

This is a WOD really for all of our kids, teachers and College students heading back to the grind.

In particular, we are very proud of the progress that Jamie has made over the summer.

She has put in the work and made some fantastic improvements in her strength and appearance.

So here you go Jamie, this one if for you.

Group warm up
3 rounds with 1 plate 25/15
12 ground to OH
9 Plate Situps
6 OH lunges (with a trunk twist)
3 plate burpees

deadlift > Power clean > Front Squat
15 minutes to find your heaviest set

Partner Metcon:
-1200 meter run while your partner holds 2 plates 25/15 in the farmer position (only 1 person running 200 meters at a time, you can break up the run however you want)
-100 power cleans 95/65 while your partner holds a plank
-100 push ups while your partner holds a wall sit (at parallel)
-100 Toes 2 Bar while your partner holds a hand stand hold

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