Thursday, January 7, 2016

If you want to attend one of the two Row clinics this month, please sign-up at the Wodify desk!!  Coach Albert has a ton of info to share!

13 year-old Dade training for his     Bodyweight Squat Clean + 5 Front Squats by
first Junior Nationals!!!!                  9-year-old Justice!!!
Arm/Leg Swings
250m Run
2 rounds of:
20 Box Step-ups
15 Ab-mat Sit-ups

WOD
Conditioning
5 rounds of:
3:00 to complete:
200m Run
15 Box Jumps/Step-ups
Max Ab-mat Sit-ups with remaining time
Rest 2:00 between rounds
POST # OF SIT-UPS EACH ROUND
Rx+ = max T2B’s with remaining time

PMOD
Weightlifting
1 Pwr Clean + 2 F. Squats + 1 Split Jerk
Work up to a moderately heavy weight

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