Happy 10th Anniversary to Tina & Dan!
Strength/Skill Development
A. DB Split squat @ 2011; 6-8/leg x 3. Rest 60s b/w legs
B. BB row @ 2011; 10-12 x 2 sets. Rest 2 min b/w sets.
WOD
In teams of 2 each person completes 7 rounds of the following:
8 DB/KB snatch (4/arm)
4 burpee box jumps (NTE 24/20″)
30m run x 2 (run out to 30m & back)
Only one person working at a time. When partner A returns from the run partner B may begin & partner A rests. Continue in this fashion until both partners have completed 7 rounds.
Obviously congrats to Dan & Tina for their awesomeness!
But also a shout out to Sojourn for knocking out his first muscle ups today! Made them look like he’s been doing it for years!
A really wonderful couple and family. Y’all are a pleasure to have in our program.
Congrats, so wonderful to know you all!
Congratulations Dan & Tina! May you have many more wonderful years together! It is a pleasure to know you both!!
Hey Sojourn YOU rock! Great job on the muscle up!!