Thursday, December 19, 2013


Chris and Kerry during Monday's WOD!!

Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Push-ups
10 DB Thrusters
10 Box Jumps

WOD
Conditioning

Tabata - 8 Rounds of :20 work, :10 rest
Row for Calories
Rest 1:00
Box Jump 24/20”
Rest 1:00
Push Press 85/53#
Rest 1:00
Dead lift 185/123#
complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  Report scores as follows:Row: 60, BJ: 77, PP: 64, DL: 48

PWOD
1 Power Clean + 2 Front Squats + 1 Split Jerk
Use remaining class time to work up to a moderately heavy weight

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