SCHEDULING NOTE: The Combat PT Tent will be closed next Monday and Tuesday (Dec 25-26) for Christmas and the AETC Family Day.
Warmup:
200M jog
10 Bow2Bends
10 Alt Toe Touch
10 Squat2Stand
10 Pushup2Downward Dog
10 Alt V-Ups
10 empty-bar Good mornings
200M jog
WOD:
“Kim Roberts”
30 Min AMRAP:
12 Deadlifts @ 45-50% of 1RM
23 Weighted Sit-Ups (25/15# plate)
22 Hand-release Push-Ups
400M Run
Pics courtesy of Facebook.
On 23Dec2022, Joint Strike lost one of our own. Kim Roberts was a smiling face in the mornings at the Combat PT Tent. Always in a good mood and always ready to do work. Kim will be missed. (Bottom pic was from some of the Joint Strike crew doing a climb in honor of Kim) Today’s WOD is in her honor. Her birthday was 30Dec (so we used the 12 and 30, and 23 and 22 for the day and year of her passing. Her favorite movement was deadlifts and also loved core work, so this will be her final gift to all of us. Rest easy, Kim
Scaling Options:
Bar weight -> 40% of 1RM -> as needed
Weighted sit ups -> 15/10 -> as needed
Hand-release push-ups -> off knees
Run -> 500M Row
Joint Strike CrossFit 