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Happy Birthday James!!

11
Oct

Happy Birthday James!!

Monday, 10/12/15

We would like to wish James Allen Lee a very happy birthday! He has been with us from the very beginning and constant in the 6:00am class. He didn’t want the typical “Birthday WOD” but requested we test our 1RM Deadlift. He has a number in mind he would like to hit, and being a fan of picking up heavy things I’m all for it!…here you go sir!

Strength; Deadlift

(Fitness & Performance)

Find 1RM Deadlift

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“The Breach”

10 min AMRAP of;
12 OVH walking lunges (45/25)
15 Abmat sit-ups
15 KBS (Perf; 32/24kg, Fit;24/16kg)
5 Muscle-ups (Fitness; 10 Pull-ups)
Note from the Coach;
It’s been quite some time since we’ve tested the deadlift. I’m looking forward to seeing some big numbers out of you guys. Please take some personal responsibility and not sacrificing form for weight on the bar. I’m not giving out trophy’s and you cannot break any world records today, so lets lift heavy but safely. As far as the metcon goes, If you are not quite able to do 10 unassisted pull-ups, we will scale those with 15 Ring rows. If you are doing ring rows and you have the time after class, do 5 sets x 5 strict assisted pull-ups @2012 tempo *rest as needed between sets