Strength
Split Press (link from Outlaw)
8 x 2 @ 65% 1RM of Press
WOD
Complete for time:
25 Lateral Burpee Box Jumps, 30"/24"
25 Snatches, 155#/110#
25 Chest-to-bar Pull-ups
25 Deadlifts, 155#/110#
25 Ball slams, 40#/30#
Big benches!
Best of luck to Marcio, Josh, Jeff W, Garry, and Erik who will be competing at the Winter WODFest in Thornton on Saturday and Sunday! They announced the events today and these guys are going to do great. Something new this year is the swim WODs on day 2. Between the swim WODs we hosted over the summer and the sparkly new speedos the fellas all got, I think they're ready. Good luck you guys, represent!!
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