Friday, August 8, 2014

A big shout out to Addison & Tracy F. for Rx'ing their first WOD this week and daughter Ryan for getting her first Double Unders!
Way to go!!!

Thanks Gina, Tracey, Melissa, Chelsea, Kylie, Ryan, Connie, Kerry, Albert, "Tank" for hitting the stadium run yesterday!!

Arm/Leg Swings
250m Row
10 BB Straight-leg Deadlift (SLDL)
10 Push-ups
250m Run
10 Push-ups
10 BB Straight-leg Deadlift
        
MOD
Deadlift
3-3-1-1-1
Go Heavy but not to max. That will be next week

WOD
Conditioning
21 Deadlifts men=bdwt, women 80% bdwt
9 HR Push-ups
800m Run
15 Deadlifts
15 HR Push-ups
550m Run
9 Deadlifts
21 HR Push-ups
400m Run
Rx+ = 1.25 bdwt for men, bdwt for women and 800m on all the runs

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