Workout of the Day (WOD)

Thursday 7/30/15

Here is a group picture of our noon class as they wish Jackie a "see you soon", she's going back to Detroit for a few months  but plans on moving back to Seattle.  We are holding her to it :-) Her last class is Friday morning at 6am before she goes on a long road trip finishing in Michigan.  Wish her well and make sure she comes back.

Deadlift, work the negative so do not drop the barbell from the top, lower it down under control with good form.
Set 1 – 5 Reps 75%
Set 2 – 3 Reps 85%
Set 3 – 3 Reps 85%
Set 4 – 2 Reps 85-90%
Set 5 – 2 Reps 85-90%

5 Rounds
5 Clean & Jerks (Mx 95/65, Rx 135/95, Rx+ & FB Body Weight Squat Clean & Jerks+)
10 Ring Dips (Rx+ do 5 Muscle Up Transitions on the rings then do 10 Ring dips after, FB 5/3 Muscle Ups)

Today's Workout

Tomorrow's Workout