Friday, November 29, 2013

Hope everyone had a great Thanksgiving!! 
Today we have a 3:30, 4:30, and 5:30 p.m. only!!
You can hit the WOD or O'lift or Both!!

                                                                                          Lenny rep'n out 185# in the Deadlift!!

Arm/Leg Swings
250m Row
2 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

WOD
Conditioning
9 x 1:40 on, :20 off 
(2 min rest after round 5)
This is a preset WOD on the C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".  Record meters for each interval. 

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