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
Row 250
2 rounds of:
10 DB Straight-leg Deadlifts
10 Push-ups
10 Wallballs (light)

MOD
Practice
1 Hang Squat Clean + 1 Squat Clean

WOD
Conditioning
7:00 AMRAP
Wall Balls (20/14)
*EMOM perform 5 Deadlifts 185/123#
*Start the workout with Wall Balls, not Deadlifts

Rest 2:00 -then-

7:00 AMRAP
Burpees
*EMOM perform 10 Goblet Squats 53/35#
*Start this AMRAP with Burpees, not the Squats

Extra Work
Interval Row
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower.

Weightlifting
On the whiteboard in the other box

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