December 5, 2016

Coach Kelly played with Baby Noah, mingled with friends… Oh yeah and KILLED IT IN HER POWER LIFTING COMP TODAY WITH A 402lb BACK SQUAT!

NICE JOB KEL!! SO PROUD!

(WOD)

“DANIEL“

50 Pullups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pullups

(SUPPLEMENTAL)

A) EVERY 90 SECONDS x 10 SETS:

2-position (Hang, Floor) Clean + Jerk

*Use moderate load

B) 50 Ab Rollouts

(BURN)

AMRAP 10 MIN:

10 Cal Assault Biike

15 Russian KB Swings

40 Double Unders

50m Farmer’s Carry

…Rest 2 min. Repeat x 2…