Wednesday, April 8, 2015

Festivus Games athletes make sure you stay for the PMOD

Febie, Monica and Fig chilling out after AWT .5
Arm/Leg Swings
250m Row
2:00 in the bottom of squat
2 Rounds of:
10 Shoulder Dislocates (banded)
10 Good Mornings
10 Wall Squats

MOD 
Front Squat
1-1-1-1-1
Work up to a new 1-rep Max
Newer athletes do sets of 3 with a medium weight

WOD
Conditioning
7 three-minute Rounds of:
200m Run
5 Pull ups
10 Push ups
15 Squats
10 Push ups
5 Pull ups
AMRAP Dead Lifts in remaining time, 185/123#
1 minute rest between rounds.
Post the number of Deadlifts you got for each of the seven rounds.
Rx+ = C2B, 225/153#

PMOD 
Max Double Unders in 1:00 for 3 sets rest as needed between sets
or 
Max Single Unders in 1:00 for 3 sets rest as needed between sets

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