Tuesday, December 1, 2015


 4:30 class doing a great job on 15.5!!!

Arm/Leg Swings
Samson Stretch
2 rounds of:
10 DB Shoulder Press (light)
10 DB Straight-Leg Deadlift
20-50 DU’s or SU’s
  
WOD
Conditioning
Complete:
5 Deadlifts 205/153#
10 Double Unders or 30 SU’s
4 Deadlifts
20 Double Unders or 60 SU’s
3 Deadlifts
30 Double Unders or 90 SU’s
2 Deadlifts
40 Double Unders or 120 SU’s
1 Deadlift
50 Double Unders or 150 SU’s
Rx+ = 315/203# and reps of 20, 40, 60, 80 and 100 DU’s

Rest 3:00

The 5 Rounds of:  
2 Rope Climbs
4 Snatch (power or squat) 95/63#                             
8 Pistol Squats (4/4)                                      
Rx+ = 135/93#

PMOD
Tabata Wallballs
Post total number

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