Tuesday, October 13, 2015

 Kim and Shannon working on the Bench Press!
Arm/Leg Swings
250m Row
2:00 in the bottom of Squat
2x10 of:
10-15 Hanging Knee Raises
10-15 DB Straight-leg Deadlift
10-15 Wallballs (light)

WOD
Conditioning
Row 1000m
9-15-21
Deadlifts 205/133#
T2B
Wallballs 20/14#
Row 1000m
Scale row to 500m
Rx+ =245/163#

PMOD
Pull-up Practice
Strict, Kipping, Banded, Negatives, Weighted
          or
7 sets of 5 to 7 reps Unbroken
with 1:00 or :50 or :40 rest depending on ability
if this is too easy do C2B or Bar MU

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