What a wonderful day to celebrate TWO Birthdays! Happy Birthday to Gwenan and Michelle!

What a wonderful day to celebrate TWO Birthdays! Happy Birthday to Gwenan and Michelle!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 3 rounds not for time of: 5/side Cossack Squat, 5/side Staggered Stance good-mornings🕺, 5 Inchworm, 10 Kettlebell Deadlifts

2. Deadlift 1x5

Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)

3. ”Mr. Hyde”
With a 20 minute Clock:
AMRAP 10
Row 2250/2000m
Max Rep Deadlifts 225/153
Rest 4 minutes
AMRAP 6
Run 800m
Max Rep Box Jumps 24/20”

*If rowers are limited, half of the class can start on the Run/Box Jump and the other on Row/Deadlift. Run Prep for Athletes starting on Run.

LIII: as Rx’d
LII: 185/128 deadlifts or scale weight and box as needed
LI:Row 1000m
3x6 Deadlifts
Rest till 14 minute mark
Run 400m
3x5 Box Jumps

Have fun!

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