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October 17, 2017

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Next Friday we are having a pumpkin carving party and gift card collection for those affected by the Nor-Cal Fires. Bring a pumpkin to carve, carving tools if you have them and a gift card to donate. We will have Sudwerk beer and Halloween treats! The fun kicks off at 6:30 pm after the 5:30 class. Bring your kids, family or friends! [/creativ_alertbox]

Skill

Deadlift

2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

for time

21-18-15-12-9-6-3
Medicine ball sit-up 20/14 lb
Box Jump 24/20″

Workout notes: Today’s workout is a task priority couplet with two bodyweight movements but we’ll be upping the ante on the sit-ups and adding a medicine ball.  Tap the ball behind your head and between your feet for every rep.  Scale to a box height you can successfully jump to throughout the entire workout using a smaller box or a stack of plates.  If for any reason you should not be jumping you can perform step ups on a regular box.

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