Day 52: Thursday, April 28

Great job by everyone on the Church Chipper: Kira, Erika, Natalie and Nicole post-WOD

PREPARATION:

• run the Canoe Club loop
• 20 Prisoner Squats
• 5 Bear Complex with bar

STRENGTH:

• 1 set of 10 reps of Squats @ 40%
• 1 set of 8 reps @ 60%
• 1 set of 3 reps@ 80%  +5 pounds
• 1 set of 3 reps @ 85% +5 pounds
• 1 set of 3+ reps @ 90% +5 pounds

Met-Con WOD:

EVENT #3 of the Action Jackson Class Comp – Clean Ladder

Athletes will have 20 seconds to make a lift and 40 seconds to advance to the next bar

• girls will start @ 45# and go up by 10# to 135#
• guys will start @ 115# and go up to 205#
• if unsuccessful at a lift, athletes will do as many Deadlifts of the missed weight for the balance of the minute
• if an athlete gets through he entire ladder, they will also Deadlift that weight for the balance of the minutes