Good (almost afternoon, sorry!) team!
I want to start this post by throwing some support Heather Tuley’s way. (Don’t hate me for this Heather!) Heather is one of the most humble, hard-working and inspiring athletes that I have ever met. She has an engine on her that doesn’t stop, recovery time that is unlike anyone I’ve ever met and the drive to win that it takes to become a Games athlete. This week, she has that opportunity. 4 WODS will be released tomorrow at 7pm to the top 200 women in her division that were invited to compete in the Masters Qualifier, and they will have until Monday to complete these WODs and submit their scores. This is a HUGE deal and we are so proud of how far she has come! From overcoming pretty serious sickness last year, to constantly plugging the “sinking boat” that is physical fitness- Heather has exceeded expectations and worked extremely hard to do so- not to mention, she does this all with 3 children to take care of. This girl won’t quit, and this year could be HER YEAR. So if you see her at the box, let her know you’re cheering her on, and say a prayer for her this weekend. Heather, we are so proud of all that you’ve accomplished this year and we can’t wait to see what 2016 has in store for you!
Now, for the WOD!
Find a heavy x3 power clean + TNG push jerk
^^ You should be cycling into the push jerk immediately out of the clean, think of a “Grace” rhythm, DO NOT reset at top of PC
“Seven Deadly Sins”
30 DL (185/135)
100 DU (yes, 300 singles!)
30 box jumps (24″/20″)
10 cleans (185/135)
The weight for this WOD should be a moderate DL weight, but a heavy clean weight. At this point in the workout, you will likely be doing singles… that is OK, just make them quick and KEEP MOVING! If you have a complaint about the burpees… it’s 20- at least it’s not 200 again, and this is Crossfit.