Thursday, January 8, 2015

Don't forget the weightlifting seminar this Saturday. 
For more info click on the pic to the left!

Monday's 5:30 p.m. class getting the WOD briefing!
Arm/Leg Swings
2 rounds of:
10 Air Squats
15 KB Swings (light)
20 DB Straight-leg Deadlifts

10:00 EMOM
Even: One-arm KB/DB OHS 5/5
Odd: Plank Hold :45 rest :15, use weight to increase difficulty

WOD
Conditioning
4 RFT of:
500m Row
15 Deadlifts 205/133#
5 Wall Climbs
Rx+ = Replace Wall Climbs with 10 Kipping HSPU, 5 Strict, or 5 Deficit HSPU
 

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