Make Up Day – Nov 24, 2011

Dan on the 24" box with Lindsey and Kim tackling "Prime Evil" in the back!

Happy Thanksgiving to our I.C.A. family and friends! Join us today between 9am and 10am for a make-up session. You can choose from the following WODs:

  1. Power Clean 1-1-1-1-1-1-1 thenat 80% of your 1RM perform an AMPRAP in 8 minutes of 1 power clean, 1 burpee, 2 power cleans, 2 burpees… etc. 
  2. 5 x 400m sprint. Full recovery between rounds.
  3. For time complete 21-15-9 of deadlift (275/185), box jump (24/20), pull-up.
  4. Find your 1RM turkish get up, then 12×2 banded box back squats
  5. “Prime Evil”  17-13-11-7-5-3 power snatch & 3-5-7-11-13-17 thrusters (95/65)

This Post Has 5 Comments

  1. Lindsey

    Wishing all of you and your families a very Happy Thanksgiving!! : )

  2. Sarg

    MMM I see turkey in that pic..

    echoing Lindsey! Happy Turkey Day y’all!! Hope to see some of you tomorrow!!

  3. Nikki

    We had a great turnout for thanksgiving morning! Make Up session results:

    21-15-9 DL/BJ/PU
    Dan – 15:34 (225)
    Sarge – 18:24 (135/p+mm)
    Chris – 19:36 (225)

    Prime Evil
    Lindsey – 12:28 (35)
    Kim – 12:45 (35#)

    Joe – 1RM push press (180),10->1 PP & situps: 4:55 @ 95#

  4. Melinda

    Happy Thanksgiving, guys!! We can’t wait to see ya’ll in a few weeks!

    Mel and Chris

  5. Eric

    Happy Thanksgiving everyone!

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