WOD for 05 AUG 2016

0500 and 1130 at Fredericks Gym

So today is a Birthday WOD for Lindsay! Yay! She turned 25 on July 30th but since she was out and about we are doing it today. Now if she doesn’t show up I ain’t doing it cause it is gonna suck. Yes I know it is a bunch of leg stuff but everything minus the sled push was requested by the honoree. I think we would all agree that doing a lap of OH lunges after that other mess would be overkill.

Warm Up:

Work up to a heavy DL and decent FS. Look at the weights below and make sure you are warmed up for them.



Lindsay’s Revenge!

7 Deadlifts 315/205

30 Wall Balls 30/20

9 Front Squats 205/135

1 Sled Push 225/155

25 Box Jumps at (36″ and 28″) (The big box and medium box and the big box and small box. Whatever that is.)


“Should” be short and deadly but we shall see. After Lumberjack 20 I want to keep this one under ten minutes.


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