Thursday, December 13th, 2012

Hey Folks!

Beauty WOD today.  It was pretty fun, but I don’t know how some of you got so many rounds… you’re animals, and I love it.  Kristin updated me… the countdown timer is sweet, but we don’t know what it was for – it’s for the Open!  March 6th the Open WODs begin and we need to be poised to attack them with some serious ferocity.

Keep it up – and don’t forget, work hard – recover harder 🙂

Warm up

Not for time – 2 rounds:
5 empty bar deadlifts with PERFECT form, 5 front squats, 5 good mornings, groin stretch (however you want) 30 seconds

Deadlift 3×5 @ 75% (work up to this and see how you feel)

21-18-15-12-9-6-3 for time:
Hang power clean 95#/65#
Box jumps 24″/20″

Stretch – Calves, Biceps & Hamstrings

See you in the gym!
Adam, Eric & Katie