Wednesday – 140917

Sara Coe - Deadlift

Sara Coe

Sara Coe, you are one of the best athletes that I know. Period.

And as best as I can tell from your always smiling and cheerful attitude, your four beautiful girls that you and Dave should be rightly proud to be raising, your constant willingness to learn and improve, and your insatiable desire to help others whether it be on mission trips or in the gym, you are one of the best humans that I know.

Period.

There is not a person in the gym who would not agree that when you walk in, the day gets better.

Keep up the Strong Work.

You can click here for a brief synopsis of Sara’s transformation through CrossFit.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Strength

Strict Press
3-3-3-1-1-1
90%(70%-80%-90%-100%-105%-110%)

WOD

4 Rounds

10 Candlestick to Bar Hop-Over
15 Barbell Lunges 95/65

Cashout

100 x 4-count Flutter Kicks

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