We would like to wish the warmest of birthdays to a Precision favorite, Deanna Douglas! Deanna is a bubbly personality that can brighten up anyone’s day. What many people do not know about her is that she is quite the actress who recently just got signed to a show! That and she keeps a very busy schedule coaching at Golden State CrossFit, while also finding time to get her own workouts in at Precision. Deanna is a very hard worker, always putting in the time and dedication needed to improve. What is cool is she always does so with a smile on her face. Then, when she does PR, you get the coolest of happy dances, haha. Deanna really enjoys life and what it means to improve inside and out. She has become a huge part of the gym community, making as many competitions as she can to offer her support. She also finds the time to compete herself and when she does, she is quite the beautiful beast! Let’s hear it for Deanna, Precision. We hope you have the the best day ever!
WARM UP:
400 M. Row or Run
Then:
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
10 Inch Worms
Then:
Shoulder & Hip Mobility
SKILL:
EMOM 9
MIN. 1: 10 Glute-Ham Extensions
MIN. 2: Hollow Hold :30 Sec.
MIN. 3: 5 Strict HSPU (Adv. 4″ Deficit)
LIFT:
Over Head Squat
6 x 3
*Work to a tolerable load.
WOD:
“15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95/65) (75/55) (65/45) (55/35)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
*Etc., following same pattern until you fail to complete both rounds
**Sub. Back Squats for OHS accordingly.
POST WOD:
Mobilize & Stretch
