Mon, Feb 7

Warm Up

500m Row

2 rds

10 Pass throughs

10 Ovhd Squats

10 Back Extension

10 Pushups

Strength

Weighted Pullups: 5-5-5-5-5

Spend 5 minutes warming up for WOD deadlifts

WOD

AMRAP12

3-DL (80% of 1RM)

6-KB Swings (70/53)

9-Box Jumps (24/18)

Post pullups weight and WOD rounds completed

RESULT

Strength:  worked dead-hang strict pullups

WOD:  9 rnds + 2 DL (158# DL / 35# KB / 22" box)

Michael:  dead-hang PUs, Carey & Tammy:  box jumps

Tammy (in jeans!!) & Carey:  KBs,  Michael:  pistols

Carey -  DLs, weight unknown