Wednesday, January 15, 2014

Online registration begins today!! 
First WOD to be announced February 27th!!

 If you're not sure about signing up ask one of the coaches!!
                                  
                                              

                                                                                                            Katie working the H2H KB Swings!!

Arm/Leg Swings
Row 250m
2 Rounds of:
10-15 Kipping Glides
10-15 OH Walking Lunge 25/10#
10-15 Hollow Rocks
10-15 Good Mornings
10-15 Push-ups

WOD
Conditioning
For time:
50 Back squat 95/63#
15ft rope climb, 5 ascents
40 Back Squat 95/63#
15ft Rope climb, 4 ascents
30 Back squat 95/63#
15ft Rope climb, 3 ascents
20 Back squat 95/63#
15ft Rope climb, 2 ascents
10 Back Squat 95/63#
15ft Rope climb, 1 ascent

Scaling options:
Back squat 25,20,15,10,5
or
Sub Air squats for Back squats
and
for rope climbs complete
5 scaled rope climbs each round

PWOD
1600m Run or 2000m Row





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