Friday, Jan. 30, 2015

We’re psyched for Jessie’s husband, Aaron, a Honolulu firefighter, who landed his first ring muscle-up Wednesday. Apparently, Frank’s cues — involving Home Depot, a dolphin and a roll of carpet — really helped. Congratulations, Aaron!

013015 WOD

A. 6:00 EMOM

Minute 1: 100-meter run + 3 dips

Minute 2: 20 jumping lunges

B. Deadlift

5 x 55% of 1RM

5 x 65% of 1RM

5+ x 75% of 1RM

C. Seven rounds for time:

7 American kettlebell swings (53/35)

7 v-ups

7 box jumps (30/24)

>> On-Ramp

Five rounds for time:

7 Russian kettlebell swings AHAP

7 sit-ups

7 step-ups AHAP