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! 

Strength:

"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

 30s Rest

Conditioning:

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)

Cash Out:

50 Heavy Russians

50 GHD Situps

 50 Reverse Hypers

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