Tuesday, May 20, 2014

Great job everyone on yesterday's WOD!! 
 Many of you took on 5 rds of "Helen", especially you 5:45 a.m.'ers.

 Carey working through last week's Deadlift WOD!!

Arm/Leg Swings
250m Run
5 Pull-ups
10 Air Squats
15 Ab-mat Sit-ups

MOD
OTM x 10:00
Even:  Max reps of Hanging Knee Raises or T2B
Odd:  Plank Hold (left –side for 2nd set, right-side for 4thset)

WOD
Conditioning
5RFT
250m Run
20 Thrusters 55/33#
3 Rope Climbs
Rx+ = 400m, 75/53#

Extra Work
Weightlifting
1 Hang Squat Clean + 1 Jerk (work up to a max effort)


Day 20

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