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
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. 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 Deadlift 1RM -> as needed
Weighted sit ups -> 15/10 -> as needed
Hand-release push-ups -> off knees
Run -> 500M Row
Joint Strike CrossFit 