Monday, January 6, 2014

Hope you didn't forget the monthly challenge over the weekend.  We had a great morning of lifting this past Saturday.  We'll be doing it again this Saturday and then on the following Saturday, which is the 18th, we'll be going for our 1-rep max.

Connie with some great form on the SDHP!!



Arm/Leg Swings
Row 250m
2x10 of:
Shoulder Dislocates
OHS
Good Mornings
Sit-ups

WOD
Conditioning
"Fran" (10:00 Cap)
21-15-9 reps of:
Thrusters 75/53#
Pull-ups
Rx+ use 95/63#
(If you want to make the board you’ll need someone to verify your reps and range of motion and do Rx+)

Rest 5:00

PWOD
Back Squat
6-6-6-6-6

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