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Tuesday, 9-1-2015

31
Aug

Tuesday, 9-1-2015

 Happy birthday Ben Zeeeee!!
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Alright you Monthly Challenge junkies – here is the plan for the September movement challenge.  We prepared this one to 1) be all inclusive 2) Encourage you to lift heavy stuff and get extra “reps” for it 3) get the O-lift room a little busier (and give the Oly muscle necks something to geek out on) and 4) to include a BARBELL since the first two months have been bodyweight movements.  Enjoy  =]

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BOOOOOM!  Success.

  

 
Workout of the Day
Deadlift
*Work up to ONE heavy set of 5 reps (80-85%)
 

then, on the running clock, at 0:00 perform,
 

1k Meter Row Test 
 
*Last performed http://alpinecrossfit.com/friday-4-24-2015/
 

At 10min on the running clock perform,
 
 

For Time:
21-18-15-12
Wall Balls   20/14  10’/9′
Pull-ups
 
 
Post your scores to the Whiteboard.
 
 

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