WARM UP: Ultimate Stretch

BUY IN:  Bear Complex x 3 min

STRENGTH: Deadlift x 1 RM


3 rounds

30x Box jumps (20 inch)
20x Sumo deadlift high pull (95#/65#)
30x KB swing (70#/53#)

CASH OUT:  Tabata Sit Ups

Casey thought a little "pep" might help the first attempt today. She didn't make us spell "Deadlift"

The day seems to be all about the Girl-rillas; starting off with Adriana and a new PR!

Then singing the heavy iron in the WOD for Rx

Through sheer focus Judi levitated onto the box.

Sandy pushed harder than I have seen before and didn't let up even after a spill on the box.

Tanya dug deep and crossed the finish line with a roar and not a whimper.


  1. Marianne says:

    Trip to Paris got cancelled so I signed up for 31 Heroes. Yay!!!! I told everyone at work today I was not working past 5:30pm today so I am really hoping to make it to my first workout this week today at 6:30pm

  2. Casey says:

    So proud of the 8:30 Girl-rillas today! Several huge PR’s and we even had some girls on the 53lb kb! Way to go!!!!

  3. Judi Harmon says:

    All I can say about this WOD is that I’m glad Casey repeatedly warned us girl-rillas that this WOD is NOT suppose to be easy. To her credit, she was right – it was NOT easy!!!

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