Dorothy got new slippers.
Motivational Quote of the Week, “Celebrate what you have accomplished but raise the bar a little higher every time you succeed.” Mia Hamm
Warm-up, (15min): 5 Min AMRAP 10 Situps, 10 Push-ups, 5 OHS w/Band. Dynamic Stretch
Strength, (15 min.): OHS
2 Warm-up sets
3/70 3/80 3+/90
WOD: MACHO MAN
5 Min AMRAP
Run 400m
AMRAP Macho Man (115/80)
Rest 5:00
5 min.AMRAP
Run 400m
AMRAP Macho Man (135/95)
Rest 5:00
5 min.AMRAP
Run 400m
AMRAP Macho Man (155/105)
Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Icing: Bring Sally Up Plank