What’s the WOD?

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Warm Up

Coach’s Choice

 

SWOD

Take 15 min to find 1 RM Deadlift

No more than 5 attempts. Allow adequate rest between sets.

Luly’s birthday is actually on Saturday, but we’re celebrating it Friday! Luly is a member of the notorious “Dirty 9 Thirty” class and has been with the LTP family since March of this year. But she’s been Crossfiting on and off since 2009. Luly and her husband Zach moved to NP from Seattle in 2013. They have three beautiful girls, whom you’ve probably seen in the box…or maybe held one of them! Luly’s favorite WOD is “Kelly.” She’s shown some huge improvements since March and always gives 110% (sometimes twice a day)! Happy Birthday…enjoy!

 

WOD – Happy Birthday Luly!

For time (30 min time cap):

Buy in: With a partner, row 1977 meters

Then complete:

37 DUs

11 Thrusters 95/65

22 Air squats

11 Floor presses 95/65

22 Push ups

11 Chest to bar pull ups

22 Pull ups

11 OHS 95/65

22 Snatches

11 KB Wall balls 24/16 kg

22 KBS

11 Box jumps 30/24

22 Box jumps 24/20

11 HSPUs

22 Push press 95/65

11 Toes to bar

22 abmats

37 DUs

Cash out: 19 pistols then 77 Deadlifts 95/65

Location


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