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August 29 2016

28
Aug

August 29 2016

erin runkyle cobb and jacksonmaria cherni

August 29 2016

Happy Belated Birthday Coach Erin and Kyle(August 28)
&
Happy Actual Birthday Maria C. and Ken J.!

“A problem is a chance for you to do your best.”
-Duke Ellington-

STRENGTH
A) Deficit Deadlift:
3-3-3-3-3
*Stand on a set of plates to create the deficit.*
B) Front Racked Barbell Box Step Up:
10-10-10-10
*5 Reps per leg, 10 total reps per set.*
C) Strict Toes To Bars:
4×5
*Modify with strict Hanging Knee Raises.*

WOD
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Thruster, pick load
Lateral Burpee (Over Barbell)
*Competitors Rx:
115/75 lbs
Must Jump Over Bar
Fitness Rx:
75/55 lbs
Can Step Over Bar*

Oh boy, this couplet is one of the more challenging combinations that we’ve had to endure in CrossFit. The Thrusters will start to chew up your legs and lungs, leaving your pure drive as the remaining fuel for the Burpees. The reps are increasing, and so is your awesomeness.