Rack pulls 2-2-2-2-2-2
And
800m sled drag (20% SDC)
WOD Notes: Rack pulls are deadlifts done with the bar starting from an elevated position. For tomorrow’s WOD we’ll elevate the bars using one 45# plate on each side. Half the class will use the 800m sled drag to warm up and mobilize before lifting. The other half will use it to cool down and mobilize after lifting.
Schedule Notes: This WOD will be offered at 9:00 and 10:00 a.m. tomorrow but feel free to come in and do it during barbell club at 8 a.m.
Community Notes: Happy Birthday to Nikki G. and Paul! Congratulations to Mel on her wedding today!
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Happy Birthday Nikki and Paul!! Congrats Mel!!!
Happy Birthday Nikki G and Paul!!! Congrats Mel!!! 🙂
Hope you have a wonderful day Mel! Congratulations! Happy bday Niki and Paul : )
Congrats, Mel!! Happy birthday Nikki and Paul!!;)
Congratulations Mel!
Happy birthday Nikki and Paul!
Happy Birthday Nikki & Paul.
Congratulations Mel!!
@ Ocean City, NJ High School Track
200 burpees for time: 14:23
With not having the resources down here to do today’s WOD, I picked an old one I never got a chance to do. Why I picked this one I have no idea!
Happy birthday Nikki and Paul, and congrats Mel!
Best Wishes Mel! Happy birthday Paul and Nikki!
Congratulations Mel and happy birthday Paul and Nikki!
5/3/1
Deadlift: 5@195, 3@225, 12@255
Bench press: 5@115, 3@135, 12@155, (5×10@105 at home)
Happy Birthday Nikki and Paul!! Congrats Mel!!!
Thank you for the birthday wishes!
Results (sorry for the delay!)
8am
Nikki K 175, 65
Jess 165, 55
Jacki 205, 75
Filchner 375, 100
Matt C 355, 120
Kim H 195, 70
Hilary 185, 70
Ben 355, 95
9am
Ashley 125, 45
Nik n/a, 65
Joanna 155, 55
Sarge 185, 85
Sara R 220, 75
James 425, 145
Jimob 335, 115
Fili 400, 125
Ron 345, 100
Nick V 335, 115
Garrett 455, 130
Ian S 295, 95
Lindsey S 245, 75
10am
John 485, ?
Katie L 150, 70
Nadine 115, 55
Sidlo 335, 110
Laurie 225, 70
Gunter 265, 115
Jackie B 185, 70
Rey 365, 115
Pugh 315, 115
Zoo 415, 135
Schips 205, 65
Great day at ICA! Special shout out to our visitors Lindsey, Ian, and Schips 🙂
Thanks for a great workout! Sled drags are so fun!