The One and ONLY Island Box!
Strength
Deadlifts 7×2 (Start at Bodyweight and GO UP by 30/20/10)
Pull a HEAVY SINGLE ONLY if you are feeling SOLID!
WOD
Buy In 400m
5-4-3-2-1
Squat Clean @50% of Heavy Single Deadlift #
Chest to Bar Pullups (x2)
Cash Out 400m Run
Post WOD
Crossover Symmetry Recovery
Gritter DL WOD # TIME
Scott (10)255 125 9:41
Van 365 185 10:12
Steven G. (20)295 145 10:13
Todd 400 205 10:28
Cole 400 205 10:52
Seth 275 135 11:08
Shawn 315 165 11:24
Clayton 365 185 11:26
Jacob (25)525 250/bench 12:01
Charlie 385 190 12:32
Brantley 405 185 12:43
Hal 355 165 12:43
David 315 160 12:59
Bryan (5)250 125 13:23
Steve S. 270 135 14:20
Anne 210 95 14:34
Nat 375 185 16:49
Bre (10)185 85/Grn 9:19
Amber 165 85/Grn 9:37
Eleanor (75)200 75/BluRd 9:51
Kelly OH ~ 105/Blu 11:01
Giery 185 Bench/PU 11:10
John (5)140 65PC/Blu 11:21
Laura (15)185 85/Grn 11:36
Phil 165 95/Row 11:40
Ewell 165 115/BluRd 11:42
Kathy 165 85/BluRd 11:43
Marcos 305 135/Grn 12:12
Craig 305 155/Blu 12:43
Josh Y. 275 115/Grn 12:49
Alexa (70)180 75/Grn 12:58
Haley 165 85/BluRd 13:00
Carole 205 95/Blu 13:03
Kat 225 115/Grn 13:26
Sarah 145 75/Blu 13:34
Mandy (5)185 65/BluRd 13:48
Lane 255 115/PU 14:04
Jenny 200 95/Grn 14:31
Carew 235 115/Grn 14:33
Taylor 205 85/Grn 14:36
Buddy 305 135/Grn 15:13
Robin (10)245 120/Blu 16:09
Jeff 365 135/Blk 16:11
Alix (5)250 105/GrnRd 16:43