Rack Pull 1-1-1-1-1-1-1 (+7″ or two 45s)
Then
5×5 good mornings (30 to 40% 1RM rack pull)
WOD Notes: The rack pull is a great way to train your body to support larger weights than usual on a deadlift. By starting with the bar around the knees, we eliminate the hardest portion of the movement for most people; getting the bar started off the floor. Get heavy but keep your back straight!
Nutrition Notes: For anyone interested in following the Level 3 nutrition challenge, the payment (55 check or cash, 60 card) is due this Thursday, Sep 10. See the link under “Schedule and Event Highlights” at the side of our webpage for more details. The nutrition challenge will start Monday, Sep 21!
Community Notes: Happy Birthday Quinn!!
This Post Has 19 Comments
Happy Quinn Day!
Thank you thank you thank you for programming this. I was worried there would be a running WOD programmed and walking is tough right now.
Happy birthday, Quinn!!!
Happy Birthday Quinn
Happy Birthday Quinn!!!
Happy birthday Quinn!!
Happy Birthday Quinn
Happy Birthday Quinn!! 🙂
Happy birthday Quinn!!
Breakfast Club Results
Faith 135
Patrick 325
Mohyeed 325
Jenn 275
Julie M 175
Ceil 215
Sarah L 190
Great work this morning, lifters! 🙂
Happy birthday Quinn! Congratulations to Erin and Dave for not dying this weekend! How’d you both do?
We didn’t die, but achieved our goal mileages of 50 and 40.
Dan Eichenwald also didn’t die this weekend. He put in 40 miles on the mountain. I suspect he may want to kill us for getting him to sign up for the madness. 🙂
However, none of this would’ve been possible without our kickass group of pacers…Robbie, Jimbo, Joe S., Bob, Marissa, Julie T., Mel, and Rey. Special shout out to Andrew and Daria who came out to cheer us on (or maybe shake their heads at us for our ridiculousness).
Thank you to each of you for taking time out of your holiday weekend to put in a loop (or 2, or 3!) with us.
My apologies for misleading you on the amount of hills. They weren’t that bad, right? 😉 Who is in for running this race next year??
Me!
QUINN!!! Happy Birthday, my man!
happy birthday Quinn!!
Quinn – happy birthday – hope you celebrate in rare form and good style…
Happy birthday Quinn!!
HBD Quinn!!
7Pm Results
Jeanette 205
Alexa 230
Laurie 245
Dawn 125
6PM
Duris 335
Tav 435
Robbie 365
Bob 335
Erin 250
Jen T 250
Allen P 285
Daria 225
Sofia 125
Vanessa 115
Cam 225
Joe S 295
Alex 285
Janet 135
lotta PRs!
Happy Birthday Quinn!