Friday, September 5, 2014

Don't forget the anniversary party from 12-3 p.m.tomorrow!
No additional training after the WOD so we can get set up!

                                                                                                                               MP happy to be finished!!
Arm/Leg Swings  
 2 Rounds of:
10 DB Straight-leg Deadlifts
15 Air Squats
20 Ab-mat Sit-ups

MOD
Squat Clean
7x1 ascending
New athletes do 7x3 from the Hang and stay at the same weight

WOD
Conditioning
21-15-9 reps of:
Deadlifts 185/123#
400m after each set
Rx+ = 225/153#

PMOD
Row 5x300m, 1 minute rest between sets.
Goal numbers Men: all 5 sets under :65 Ladies: all 5 sets under :70
If you have met this goal set a new one

Extra Work
10:00 EMOM
1-3 Muscle-ups

                                      Day 5 of the Bft Spartan Racers 30 day Plank challenge

Complete 3 sets at 1:00 each, Left Side, Plank, Right Side.
Take as little rest as possible between sets.

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