Workout of the Day (WOD)

Friday 7/1/2016

The best way to end Seahawk Spirit week, which was kicked off by Peter and Andrew, is to show Peter's kids in their Seahawks Gear.  What's this......First, Koji should be taken to Menchies as a reward.  Now, I'm not going to tell anyone how to parent.......however, Yumi should be grounded or at least put in a time out.  

Strength:
Front Squats
Set 1 - 3 Reps @ 75% 1RM
Set 2 - 3 Reps @ 80% 1RM
Set 3 - 3 Reps @ 85% 1RM
Set 4 - 3 Reps @ 85+% 1RM
Set 5 - Max Reps @ 85+% 1RM

WOD:
21 Deadlift (225/155)
30 Wall Balls (20/14)
15 Deadlift
30 Wall Balls
9 Deadlift
30 Wall Balls (Fridays WOD

HAPPY FRIDAY!!! We will have our regular schedule for Saturday and Sunday but check the website for our modified schedule on Monday, 4th of July.

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