Friday, April 18, 2014

The Master's WODs have been announced.  Heather will be taking on Event #4 at 10:00 a.m. this morning.  If you can support Heather please do so.  The WOD is 100 Pull-ups and 100 Wallballs for time!!

Hard work pays off! Great job Justin!

Arm/Leg Swings
2 rounds of:
10 Shoulder Dislocates
10 OHS
10 Push-ups
10 Wall Squat

MOD (15:00 Cap)
OHS, 3-5 second pause at the "rock" bottom of each rep. 
5-5-5-5-5

WOD
Conditioning
7 RFT
6 OHS 95/63#
9 Lateral Barbell Burpees
12 Toe 2 Bars
Rx+ = 115/73#


No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.