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.

Strength: 
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%

WOD:
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