130306 Wednesday

Happy Birthday Becca!

Happy Birthday Becca!



Complete 3 rounds NFT with 8-12 of:

Overhead squat


Toes through rings

DB Push-press

Add weight each round as able.

Strength/Skill DevelopmentĀ 

A1. Deadlift 6, 4, 2, 6

A2. Choose one of the following based upon which is most appropriate for your present ability level:

    • AMRAP UB Muscle-ups x 4 sets. (Strength recommendation of 130% BW pull-up & dip. i.e. 120lb BW: +35lb)
    • Dips: 6, 4, 2, 6 (Add load as able)
    • Dip with 3-6s eccentric 2-3 reps x 4 sets. Add load as able to control through full range.

Partner WOD

Complete 5 rounds of:

P1: 15 wall balls


for time.

Workout is complete when both partners have completed 5 rounds of 15 wall balls.

Post best DL x 6 & 2, Total MU or dip notes & overall time with total DUs completed by team.

3 thoughts on “130306 Wednesday

  1. Sarah D.

    Happy Birthday Becca! You bring so much positive energy to the gym–you have a smile for everyone! I feel lucky to have you as a friend and coach!


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