Friday

Screen Shot 2014-12-14 at 6.21.49 PM
Sandbags are getting washed and repacked so that we have 100#,70# & 40#…believe in the power of the sandbag!

WU
Dynamic

Review of Deadlift
8 Mins to work up to a Heavy/Challenging set of 5
10-9-8-7-6-5

WOD

Deadlift 5-5-5-5
Ascend to 5RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

then

“DT”
Five Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 when his vehicle was struck by an IED.

RX= 155/105# ……Alternative 2@ 70/44# KB’s
MOD= Modify weight to something you can Jerk or Push Press safely… but it should be heavier for you.

*It goes without saying for every WOD but especially with this one….you need to use your brain and manage work/rest effectively. This # can get heavy and make sure you are set up well before you pick the bar back up. Prioritize good movement, then weight then time.

Foundational
Amrap 15…Modify weight to something you can  Push Press safely… but it should be heavy.

Cooldown
2 Flat Loops

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