Thursday, March 28, 2013

Kaikaika takes a moment before going for his max effort squat. Congratulations to all of you who nailed PRs today! We saw impressive lifts from everyone this week. Even if you didn’t PR, it’s just another training day and there’s so much left to accomplish on this journey. Keep up the hard work — consistency is all it takes!

032813 WOD

A. Make up strength

Take the first 25 minutes of class to work on missed lifts, including finding your 1RM or EST 1RM for the deadlift, press and back squat.

B. Group stretch

C. Metcon

For time:

600-meter run

Five rounds of the couplet

10 kettlebell deadlifts AHAP

15 box jumps (24/20)

600-meter run

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OPEN GYM FROM 9 TO 10 A.M.

We will have open gym from 9 to 10 a.m. Thursday; yoga returns next week. For anyone interested in doing 13.4, please review workout rules and warm up thoroughly. We will be judging during open gym, but not during 8 a.m. class.