Thursday, October 9, 2014
Welcome Don, Ashley, Phillip, Desiree' and Holly!! When you see them in for their first WOD make sure you introduce yourself!
Katherine all smiles during the STOH!! Arm/Leg Swings
2 rounds of:
10 DB Straight-leg Deadlifts
10 Wallballs (light)
1 Hang Squat Clean + 1 Squat Clean
Wall Balls (20/14)
*EMOM perform 5 Deadlifts 185/123#
*Start the workout with Wall Balls, not Deadlifts
Rest 2:00 -then-
*EMOM perform 10 Goblet Squats 53/35#
*Start this AMRAP with Burpees, not the Squats
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower.
On the whiteboard in the other box
Posted on Wed, October 8, 2014