Sweat Out Another Year (and Raise Your Glass of Beer in Cheer!)
WARM UPDynamic stretches
Push ups
Banded Pull ups
SKILL/STRENGTH
Bench 7-5-5-3-1+
K 50-55-60-65-75-80-85-90
C 215-220-225-225-230
Power Cleans
3-5-5-5
K 65#
5-5-5
C 135#
WOD: thirtyone.oh
3.1 Rounds RFT
7 supermans
8 4ct flutter kicks
16 kb swings (American) 30/40#
310 m row
(.1 was superman again)
K 8:56, C 9:11
FINISHER
31 burpees
K 2:30, C 3:30
Then we each went to our respective steam rooms to sweat even more. I felt like it was an opportune time to sweat out my last year and start anew. A rebirth, if you will.
THIRTY ONE HERE I COME!!
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