A massive Happy Birthday goes out to Coach Deanna! Everyone loves Deanna. She has a massive heart and is an extremely caring and loving individual. Much like some of the athletes in the gym, I have been privileged to travel throughout the nation with Deanna due to her weightlifting prowess. We have tried frog legs and alligator together in New Orleans, hahahaha… remember that, Deanna? We have played laser tag and video games together in Utah. We have competed successfully at local meets all over So Cal. Every time I coach Deanna, I take great joy in her accomplishments. She is filled with heart and always leaves all of herself on the platform. She is my favorite kind of athlete… all heart, all work, all grit and determination. She will always give the best she has to offer. As a coach, she is impeccable with her cues and exhilarating with her energy. Precision is a very lucky place to have her. Have a wonderful birthday in Hawaii!!! You deserve it!
Fitness – Strength – Community
WARM UP:
10 Y’s, T’s, & W’s
10 Reverse Flys
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Mobility
SKILL:
3 Rounds (At a Walking Pace)
20 Hollow Rocks
8 Strict Ring Dips (BEG = 4 Bar Dips or Negatives)
8 Strict Pull Ups (BEG = 4 Negatives)
LIFT:
EMOM 9
MIN. 1: 1 Snatch
MIN. 2: 2 Thrusters
Min. 3: 3 Clean & Jerks
*Work with a weight you can do all 3 lifts with. You may add weight as needed.
WOD:
“DEANNA”
AMRAP 4
30 Bar Facing Burpees
Then:
In the time remaining work to a 1RM Snatch for the day.
Immediately Into:
AMRAP 4
50 Double Unders
Then:
In the time remaining work to a 1RM Thruster for the day.
Immediately Into:
AMRAP 4
30 Bar Facing Burpees
Then:
In the time remaining work to a 1RM Clean & Jerk.
*Score = Total Weight Hit.
POST WOD:
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Flys
10 Face Pulls
