Thursday, January 9, 2014

Great job everyone on the Annie & Karen WOD's this week.  There were a number of PR's and some new names added to the board.


Yesterday's Karen WOD!!!


Arm/Leg Swings
250m Run
2 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 DB Press

MOD (15:00 CAP)
Push Press
5-5-5-5-5
Sets across for everyone

WOD
Conditioning

10! reps for time of:
Deadlift 185/123#
Burpee Box Jump 24/20”
Rx+ = 225/153#

Skills
5 Sets of Unbroken DU’s
Pick a number 5,6,7,8, 10, 15, 25 etc., whatever you pick try and do 5 sets in row unbroken. Rest as needed between sets.

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