Monday, November 25, 2013

Remember our Holiday schedule this week.  No 6:30 p.m. on Wednesday, Closed for Thanksgiving, Friday 3:30, 4:30, & 5:30 p.m. only.  I'll be at the box on Friday so anyone that wants to hit some O'lifting instead of the WOD feel free!!!

                                                                                                   Katie & Katie hitting the rower hard!!!

Arm/Leg Swings
Samson Stretch L&R
2 rounds of:
10 Shoulder Dislocates
10 Wall Squats
15 Ab-Mat Sit-ups

MOD
Front Squat
6-6-6-6-6
Use more weight than your sets of 8 from last week

WOD
Conditioning
With a running clock perform the following:
AMRAP 5:00
10 Thrusters, 95/63#
10 Pull ups
rest 2:00
AMRAP 5:00
10 Power Cleans, 95/63#
10 Burpees
rest 2:00
AMRAP 5:00
10 Jerks, 95/63#
10 Box Jumps, 20"


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