Tuesday, October 7, 2014


Katie hitting some Overhead Squats!


Arm/Leg Swings
Run 250m
2 x 10 of:
Shoulder Dislocates
Wall Squats
Hang Knee Raises

MOD
3 Sets of:
GHD Sit-ups /T2B’s/KTE’s/Knee Raises
Back Extensions/Good Mornings
You pick the reps, 5, 10, 15, 20, etc. Rest as needed 
                             Or
Set the new gym record for a Plank Holds

WOD
Conditioning
4 Rounds
-4 Minute Rounds-
Run 400m
10 Front Squats (115/73#) 
AMRAP Ab-mat Sit-ups
Rest 1:00 between rounds
*Score is Total number of Sit-ups
Rx+ = 135/93 or heavier

Weightlifting
On the whiteboard in the other box

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