Laura, Randy and Katie, flying through 60 burpees.
Motivational Quote of the Week: “You have to expect things of yourself before you can do them.” Michael Jordan
Warm-up, (15min): 3 Rounds of Row 300m. 10 Good Mornings, w/BB 10 Front Squats, 10 Push-ups. Dynamic Stretch.
Strength, (15 min.): Deadlift
5 Reps EMOM for 4 min.
3 Reps EMOM for 4 min.
2 Reps EMOM for 4 min.
Build weight to the WOD weight.
WOD: CrossFit AGOQ 2017 #4 AKA 16.2
2 rounds for time:
10 Deadlift 315/225 (55+255/175)
20 Deficit HSPU 4.5″/3″ (55+no deficit)
30 Front Squats 95/65 (55+75/55)
Icing: Puppy Dog 2 min. Seated Cross Shin 2 min ES