12/06/10 – Monday Deads

Congratulations to PJ who won the nutrition challenge!  PJ lost a whopping 6.37% of his body weight in just 30-days!  Matt M. was the runner up with over 4% weight loss.   Congratulations are also in order to Lara who won the benchmark workout challenge.  Lara cut 9 minutes off of her time or 25% of her total time.  Claudia was a very close second and cut just under 9 minutes off her time.  Great job to everyone who participated in the challenge!  For those of you that felt like they missed out we will definitely be hosting one after the Holidays!

Today’s Links –

Jen and Rick
Jen and Rick

Schedule –

  • Foam Roll / Mobility Warm Up / Mobility WOD – Deadlift Prep – You must do this!
  • Deadlift – 5-5-5 (Add 5lbs from 2 weeks ago) – Same weight across sets
  • Conditioning – 12 Rounds each for time.  Row 200m rest 30 seconds.  If there are more than 5 people partner up and alternate 200m sprints.
  • 3 x 20 GHD Hip Extensions
  • Stretch

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