September 17, 2018

Happy birthday Keni (Saturday)!

Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots (20/14)
1 minute of deadlifts (115/75)
1 minute of med-ball sit-ups
1 minute of hang power cleans (115/75)
Rest 1 minute

Optional Strength Work:
Back Squat 5×6 at 70%

Box News:
We just finished up a running bias cycle (congrats on all your mile PRs and sprint PRs!), and now we’re going to add in some strength work! We are going to have a mock lifting meet on Saturday December 1st, so our strength cycle will be geared towards that. We will have optional strength work post wod and some strength work before our normal metcon.