Friday, October 17, 2014

Stacey knocking out the Squat Cleans!!
Arm/Leg Swings
Row 500m
2:00 in the bottom of a squat
5 Negative or Strict Pull-ups
20 Straight-leg Deadlifts
30 Ab-mat Sit-ups

MOD
3 rounds of:
GHD Holds (practice)
Hold a parallel GHD Sit-up for as long as you can
MAKE SURE YOU HAVE A SPOTTER

WOD
Conditioning
14:00 EMOM
Even: 5 Deadlifts 225/153# + 15 Air Squats + AMRAP DU’s
ODD: Rest
Rx+ = 275/183#
Score is # of DU’s, scale to 3 to 1 SU's

The odd minute is a rest so go heavier on the deadlifts if you can

Weightlifting
On the whiteboard in the other box

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