warm up
1 mile run
focus/skill
front squat
5-4-3-2-1
-if you PR, great! eat a cookie...otherwise go as heavy as perfect form will allow
-no deviation in rack/elbow position through out ROM
-full depth & knees out
-keep core TIGHT!
workout
10RFT
hspu x 3
20# jumping ball slams x 6
20# wall ball shots x 9
24kg/16kg full kb swings x 12
double unders x 25
created by our own Dustin P. in honor of the birth of his new daughter, Kaylee.
post time to comments
Kyle R. 182bw. 155#, 24:29
ReplyDeleteKiller wod, my shoulders were wrecked on this one.
super humid for 6am. this one's going to be a burner in the afternoon. enjoy
Dustin RX 34:33
ReplyDeleteKaylee has slept through the night almost every night since we got her home, she really has been great. I put this together some time last week and I find it somewhat ironic that immediately following the first night that Kaylee kept us up all night (last night) I log on to see her WOD the next morning. Talk about relentless. This was a beast on minimal sleep. Enjoy...
Nice!
ReplyDeletebou. fs 110kg/18:40
rob. fs 130kg/19:00
bou and I are off to sweden. Thanks cfjax for the wods that are making us stronger, day by day.
This was one of those love/hate things.
ReplyDeleteDAMN IT MAN!!!!!! 6 rounds 30:03 ....
ReplyDeleteThanks Dustin, Thanks! :o)
caleb.225/24:11
ReplyDeleteBrannon. 185bw. 29:57 RX
ReplyDeleteDustin, great WOD and congratulations on your new addition to your Family...all the best~
RH. rx. 24:07
ReplyDelete