“There is no terror in the bang, only in the anticipation of it.” — Alfred Hitchcock

Coach Jeff makes a bet with the Big Dawgs that he can run a sub 6:10 mile. What do we think? Can he do it?

WOD

1 RM Deadlift

5 Rounds For Time

5 Deadlifts (275/185)

10 Burpees

MLS: 30 Glute-Ham Raises

Coach’s Notes: Post 1 RM Deadlift and time completed to comments. *Attention: the “ladies room” is now located in the new kid’s room. The old kid’s room is now Coach K’s office. Please do not poop in my office. Reminder: the “men’s room” is unisex- but we understand that you don’t want to use it after the Bonecrusher at 5:30pm. I thank you for your cooperation. -Coach K

1 RM Deadlift

5 Rounds For Time

5 Deadlifts (275/185)

10 Burpees

MLS: 30 Glute-Ham Raises

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” -Wayne Dyer

Teamwork is Dreamwork.

 WOD

150 Push-ups for time

* Every time push-ups are broken (hips on the floor or coming down to knees) a 5 box jump penalty is immediately performed. Box Jumps (30in/24in)

MLS: 50 GHS sit-ups for time

Coach’s Notes: Post time completed & # of box jumps performed to comments.

Endurance WOD

AMRAP in 30 min:

50 single unders

200m high knees (down and back 100m ea)

10 push-ups

suicides (distance progression)

10 double knees to chest (jumping)

Coach’s Notes: Meet at CFOIB.

Tuesday’s WOD

150 Push-ups for time

* Every time push-ups are broken (hips on the floor or coming down to knees) a 5 box jump penalty is immediately performed. Box Jumps (30in/24in)

MLS: 50 GHS sit-ups for time

Endurance WOD (at CFOIB):

AMRAP in 30 min:

50 single unders

200m high knees

10 push-ups

suicides

10 double knees to chest