WOD for Friday, 1/2/15


WOD for Friday, 1/2/15

Strength: Jerk – choice of push jerk or split jerk – barbell or KB

1×3 at 80% 1RM, 1×3 at 85% 1RM, 1×3 at 90% 1RM

Rest 1 minute

Choice of a “Hinge” Bodyweight Progression

Box Jump, Hip Bridge or Heavy Russian Swing

Rest 1-2 minutes

9th Day of Christmas: “Reindeer”

“Reindeer” – Rudolf the Red-Nosed Reindeer was created by the department store chain Montgomery Ward as one way to save money on some of their annual Christmas promotions. Robert L. May created Rudolph in 1939 as an assignment for the department store. The retailer had been buying, then giving away coloring books for Christmas every year. Instead, in order to save money, they decided to create their own. In its first year of publication, 2.4 million copies of Rudolph’s story were distributed by Montgomery Ward. May was picked on as a child due to his small size, so he decided to go with an ‘ugly duckling’ theme since he related. While he was writing, he tested different versions of the story out on his four year old daughter until he and she were both happy with the results. May’s boss did not like it at first, due to the fact that he felt a red nose implies the reindeer had been drinking. But once it was illustrated by Denver Gillen, who worked in Montgomery Ward’s art department and was a friend of Mays, his boss decided to approve the story. “Rudolph the Red-Nosed Reindeer” was first printed commercially in 1947. Due to the initial success, it spawned a nine-minute cartoon which was shown in theaters the very next year.                                  Met-con: 21-15-9

155/115lbs Push Jerk Front Squats Pull Ups

Stretch:                                      Full Body Stretching Series #4

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