Come in between 4:30 and 7:30 today to make up one of the last 6 workouts. This week the choices are:
- Sumo Deadlift 6×3 (80%, slow eccentric phase) then 30 weighted seated box jumps NFT
- Complete 2 rounds for time of: 800m run, 15 muscle ups
- AMRAP in 5 minutes of 5 front squats (135/95#), 10 dynamic push ups, rest 5 minutes then AMRAP in 5 minutes of 5 back squats (135/95#), 5 strict pull ups
- Partner Interval – Complete 14 rounds for time of 3 power cleans (185/115#), 5 box jumps (24/20″), 7 KBS (70/53#)
- Complete for time 30 burpees, 10 thrusters (95/65#), 20 burpees, 20 thrusters (95/65#), 10 burpees, 30 thrusters (95/65#)
- Push Press 8×3 (80%) then 10R/10L Turkish Get Ups NFT
Community Notes: Happy Birthday Eric!!
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Happy Birthday Eric!!
Anyone up for the 14 round partner WOD? Hope to be there around 5 give or take.
Crickets huh?? Fine! I’ll do all 14 rounds myself.
Happy Birthday Eric!
Wow, ICA must be running a special on Jen’s and Jackie’s! Welcome to you both! And HBD Eric!
Happy birthday Eric!!
Welcome!!
Happy Birthday Eric!
Happy birthday, Eric!!!
Happy Birthday Eric!!
Thank you all for the birthday wishes. It may be a rainy day, but it has been great thanks to my family and friends. Thanks!
Ben, you’re back side looked good from where i was kneeling.