Saturday, January 10, 2015

Reminder: the workout is at 8:00 a.m. this morning instead of our normal 9:00 a.m. After the workout the box is closed for the weightlifting seminar.

Bench Press day!!




Arm/Leg Swings
Run or Row 250m
2 Rounds of:
5 Pull-ups
10 Wall Squats
15 DB Press

WOD
Conditioning
10 AMRAP of:
5 Pull-Ups
15 Push Press 75/53#
30 Air Squats

Rest 5:00

10:00 AMRAP of:
10 Burpees
10 OHS 75/53#
Rx+ = 95/63# or heavier
Post reps for each AMRAP


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