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
New athletes do 7x3 from the Hang and stay at the same weight
21-15-9 reps of:
400m after each set
Rx+ = 225/153#
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
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.
Posted on Thu, September 4, 2014