Monday, January 27, 2013

Make sure you find a partner for "My Bloody Valentine" and sign up early since space is limited! We also need judges, volunteers and scorekeepers.  For more information click on the link to the left. 


Johanna and Amber hitting the Rope Climbs!!


Arm/Leg Swings
Row 250m
2 Rounds of:
10-15 Kipping Glides
10-15 Walking Lunge
10-15 Push-ups
10-15 Good Mornings

MOD
Front Squat
5-5-5-5-5 @ 70% of you 1-rep max

WOD
Conditioning
Run 800m
15 Ring Dips or 20 Box Dips
15 KB Swings 53/35#
Run 400m
20 Ring Dips or 25 Box Dips
20 KB Swings
Run 250m
25 Ring Dips or 30 Box Dips
25 KB Swings
Rx+= 70/44#

PWOD
Skills
5 Sets of Unbroken DU’s
Pick a number 5,6,7,8, 10, 15, 25 etc., whatever you pick try and do 5 sets in a row unbroken. Rest as needed between sets.

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