Friday, September 26, 2014

If you signed up for the Row Clinic tomorrow at 8:00 a.m. please arrive on time. There is a lot of info to cover.

14 year-old CJ  almost hitting a 185kg (407lb.) Front Squat
Arm/Leg Swings
250m Row
3 X 10 of:
Push-ups
Air Squats
Box Step-ups
 
WOD
Conditioning
EMOM 30:00
Min 1: 10 Calorie Row
Min 2: 10 Box Jump Overs 24/20# ( Step-ups are okay)
Min 3: 10 Deadlifts 185/133#
Min 4: 10 Wallballs 20/14#
Min 5: 10 Ring Dips or 20 Box Dips
Min 6: Rest
Rx+ = 12 reps

Extra work is Mobility! Stretch and roll………

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