Becca finishing up 25.1
You will have until next Wednesday, March 12th to complete and submit your certificate for the Judge’s Course.
The theme for this week is dress in your favorite decade.
There is a sign up for Dodgeball this Wednesday at Middle Park HS. This is a fund raiser for Pet Pals. Stand Firm will sponsor a team if we can find 8 people.
WARM UP
4 Minute AMRAP
10 Arch Hollow Swings
10 Jumping Air Squats
10 KBS
Dynamic Stretch
STRENGTH
SDHP
(8) 5
Strict Pull ups
(4) 5
WOD
For total time:
• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 min.
•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 min.
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap: 15 min
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Complete the following complex for max load:
• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
ICING
KOT Nordic
Foam Roll