Friday, Jan. 16, 2015

photo(822)Hapai Keely still pulls off perfect knees-to-elbows. I still can’t get over it. This physician’s assistant is superhuman. Amazing work, Keely!

011615 WOD

A. AMRAP 6:00

In teams of three

Partner 1. Row 250 meters

Partner 2. Plank hold

Partner 3. Double-unders or singles

B. Deadlift

60% 1RM x 5

70% 1RM x 5

80% 1RM x 5+

Subset with 3 x 5 cobras

C. 12:00 EMOM

Minute 1: 20 jumping lunges (45/35)

Minute 2: 15 wall balls

Minute 3: 10 toes-to-bar