171215 ~ Miss Natalie's Day
This is our last weekend of collections for our Christmas Family Baskets. Let's make sure each family member has something new to unwrap on Christmas Day! The raffle tickets are going fast and the draw will be held at the Christmas Party on Saturday. Don't miss out on your chance to win an Instant Pot!! All proceeds will go directly to out families!
Today we will celebrate another Athlete birthday! Happy Birthday Natalie!! As requested......Deadlifts are coming your way!
"Catches & Dips"
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Tempo Ring Dips (3s Descent) x 4 reps **Use a band if necessary**
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Interval 3 – Full Support Hold x 20 seconds
Interval 4 – Catch Position Hold x 15 seconds
Followed by. . .
4 rnds (4 min)
30s ME Kipping Ring Dip
Natalie’s Birthday WOD
Complete 3 rnds For Time:
31 Cal Row
5 Hang Power Clean (185/125)
10 Box Jumps
20 Deadlift (185/125#)
(20 min Cap)
50 Heavy Russians
50 GHD Situps
50 Reverse Hypers
Posted on Thu, December 14, 2017
by Sue Ann Van Damme