December 5, 2012

Congratulations to Jon and, his wife, Joslen, on the birth of their newest son, Jett Tripp.

Strength WOD:

Three sets of:

Deadlift, 6-8 reps @ 20X1

Rest 60 seconds

Single Arm Shoulder Press x 6-8 reps each arm

Rest 60 seconds

Double-under practice x 60 seconds

Rest 60 seconds

Met Con WOD:


For time:

1000 Meter Row

50 Thrusters (45/33 lb. barbell)

30 Pull-Ups