ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x SDLHP
7 x KB Swings
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3
Post loads to comments.
“Anthropophagy”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Wallball (20/14)
Burpees
Post times to comments.
Skill Development
Mobilize, Slay GOATS, or make-up a missed skill dev. from earlier in the week.
730 rocked it.
Deads: 245# x 3 – felt good. could have gone for more.
WOD: 7:24 – seated wall balls (no joke-all arms)/ burpees no jump/clap. prolly should have done burps (no standing at all) or push ups. stupid injuries! :o(-
Happy Friday, all!
“Deadlift 3s”: 275#
“Anthropophagy”: 7:56 Rx
Deadlifts: 155×3
Anthropophagy: 9:51 RX
Deadlift: 275#×3. (Almost back to where I was pre-injury.)
“Anthropophagy”: 6:26 Rx.