Warm up:
500m row
band hamstring stretches, then
single unders: 20 seconds work, 20 seconds rest, 2 rounds
double unders: 20 seconds work, 20 seconds rest, 2 rounds
WOD:
A. Work up to a 3RM deadlift in 15 minutes
*cannot let go of bar; must be TNG, but no bouncing*
B. 4 rounds for time of:
14 DL 225/155
7 deficit HSPU
Powerlifting:
1RM Shoulder Press (25minutes)
1 RM Front Squat (25minutes)
Max strict HSPU
Omg!!!!!!!!!! That back. CRAZY and it is functional as well! Mandee can kick booty even preggers. 🙂
I made Mandee post this picture so everyone could see what a fine ponytail she braids.
that is one impressive ponytail!
Haha! Nothing like a man who is proud of his wife’s ponytail! That is love, right there! 🙂
She uses it to smack ya around when you get out of hand, huh Nathan? Ha Ha
I’ll see you awesome athletes today. And I hear Julie will be coming back today too. Don’t take it easy on her. 🙂
Girl!! Those back muscles are amazing! So pretty! And I can’t even braid like that, very impressive. 🙂
Mandee killing it as always.
Hate that I have been missing. My wife has been very sick the past few days and we are in the hospital now trying to figure out what is wrong.
Omar, I hate to hear that. Please let us know how we may be able to help in anyway. I will put you and your family in my prayers. Deferentially, DB
And Momma Patty looking on with pride!!
Great picture for so many reasons!
Thanks Sir.
Turns out she has meningitis they are doing tests to see if it is bacterial or viral right now. We are glad they figured it out she had been sick for several days.
Oh no! I hope they can get her to feeling better. 🙁
Glad they found the source Omar. We’ll be thinking about yall.
As a survivor of spinal meningitis, Omar. You and your family are in my thoughts.
Omar, I will keep ya’ll in my thoughts and prayers! Speedy healing.
Thinking about you and your wife Omar!
Wow, Mandee – lookin good!
Great work by the afternoon classes!
A. 255(PR)
B. 8:25 rx’d
Tracy Roberts schooled me on this one today coming in sub 7 minutes. Nice work Tracy!! 🙂
A. 295 (PR)
B. 7:18 (sub box HSPU)
405
7:22 rx
Awesome pic, Mandee! Just what I want my back to look like when I grow up! Omar, you and your family are in my prayers.
Got to work with Steve, an animal
A: 315# from a deficit (35# plate)
B: 3+19 at 10min cutoff, couldn’t quite make it. DL got real tough in the last round
Actually, It was Josh and Patrick representing(BIG TIME) for us guys over 40!!
Rx’d 425 / 4:34
Dang Patrick.
325#, scaled 6:52.