Friday WODS and Coach Alli is off!

Best of luck to coach Alli and her soon to be husband Corey.  The two will be wed this Saturday!!!  When coach Alli returns in a few weeks, she will be a married woman!  Congratulations to you guys.
The best marriage advice we can give you is:Keep your mouth shut, go squat heavy or run fast and it will all be okay, the secret remedy to a happy marriage….squat heavy and run fast.

Pre WOD
4x20m OH Walking Lunge with BB
Add to your bar each round
Not for time. Rest as needed between.
If you have good shoulder and back health, opt for a KB in each hand.  Guys 2x12kg, Ladies 2x8kg
WOD
20-15-10-5
Deadlift 135/95
5-10-15-20
Push Up
Rest 3:00
9-7-5
Hangclean
Box Step and Jump 20/16″

 Post WOD
5:00 Easy Pace Row
Stretch

 

9:30 and 10:30 WOD and Daycare

Challenge:2×5-1
Deck Squats
Strict Pull-Ups
Hollow Rocks
WOD:”Cindy”
20min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

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