Posted on

September 26, 2013

HAPPY BIRTHDAY SHAWN KINNEY!!!! Today Shawn turns 50! As a gift to him there will be no burpees in the workout:) Come to the 9:30 class to WOD with Shawn. Sorry we couldn’t program the “Frosty 50” for you Shawn, AKA: 50 beers for time. We’ll save that one for the weekend! Have fun! 

Strength

1RM Power Clean

If you are new to Olympic lifting, start light and up in small increments. Do 2-3 reps at each weight 

WOD

10 Rounds for Time

5 Deadlift 225/155 
10 Push-Up

Off Ramp WOD

5 Rounds for Time
5 Deadlift 
10 Push-Up

Note to everyone: Your working deadlift weight should be one you can do unbroken sets WELL into the workout.