Thursday, April 17, 2014

Master's WOD's get announced tonight at 8:00 p.m. Heather will have 4 days to do 4 WODs.  Depending on the WOD, "G-man " will try to program them as the box WODs so everyone can share in Heather's pain joy!!

Tuesday's 5:30 hitting the rowers!!

Arm/Leg Swings
400m Run
2 rounds of:
10 DB Straight-leg Deadlifts
10 DB Thrusters
10 Ab-Mat Sit-ups

MOD (15:00 Cap)
Snatch-Grip Deadlifts
5-5-3-3-3

WOD
Conditioning
20:00 AMRAP
6 HSPU’s
12 KB Swings 53/35#
400m Run
Rx+ = Deficit HSPU’s and/or 70/53#


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