A very happy birthday to Super Mom to be Kelli Millwood. She has been with us for well over 2 years now and continues to PR even in the final stages of her pregnancy. Kelli is a sweet, caring person who is always around to lend a hand. I mean she does all the scoring for the the Shakedown Team Series. So if you ever have a scoring issue hit her up!! Hahahaha… I am just kidding. Enjoy your birthday Kelli and the best gift you will ever receive in the coming days! We love you!
Fitness – Strength – Community
WARM UP:
3 Rounds
30 Double Unders
10 Pass Through’s
10 OHS
10 Good Mornings
Then:
Hip & Shoulder Mobility
SKILL:
Plank Complex
3 x 1 Min. Hold
:20 Forward
:10 Right Arm Forward
:10 Left Arm Forward
:10 Right Leg Up
:10 Left Leg Up
*Rest 1 Min. between sets.
LIFT:
Back Squat
5 @ 70%
3 @ 80%
2 @ 90%
*2 Rounds 5-3-2, then 5-3-2
WOD:
“MILLWOOD”
For Time
50 KBS (70/53) (53/44) (44/35) (35/26)
40 C2B Pull Ups
30 Goblet Squats
20 T2B
10 Bar Muscle Ups
*Sub. Burpee C2B Pull Up for B.M.U accordingly.
POST WOD:
Roll & Stretch
