Tuesday, August 25, 2015


Lillian and Mary Claire deadlifting during last Friday's WOD!
Arm/Leg Swings
2 Rounds of:
10 Straight-leg Deadlifts (empty bar)
10 Good Mornings (empty bar)
10 Wall Squats
20-50  DU’s or SU’s

WOD
Conditioning
5:00 AMRAP of:
10 Power Cleans 95/63#
10 Wall Balls 20/14#
Rest 3:00
4:00 AMRAP of:
8 Power Cleans 115/73#
10 Wall Balls 20/14#
Rest 2:00
3:00 AMRAP
6 Power Cleans 135/93#
10 Wall Balls 20/14#
Rx+ = +20#

PMOD
Row
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower.  Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.  Record meters for each interval.  Competitors  Goal is…Guys:  500m each interval, Ladies: 420m each interval
score is total meters

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