Wednesday, January 8, 2014

Don't forget your monthly challenge of Dips and Planks!!

Here's a blast from the past. "Pink Day" for cancer awareness!!



Arm/Leg Swings
250m Row
2x10 of:
Wall Squats
KB Swings (light weight)
Walking Lunge

WOD
Conditioning
"Karen"
150 Wallball 20/14#
scaling options:
100 Wallballs, scale weight
100 Wallballs 8' target, scale weight



PMOD
Choose one of the following:
A.  HS Hold Practice
B.  100 Shoulder Taps
C.  50 HSPU
D.  25 PHSPU
(parallette) 
Scale the number as needed




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