Wednesday, March 2, 2016

Happy Birthday to our wonderful grandaughter, Princess Kharma!!
Arm/Leg Swings
2:00 Bottom of a squat
2 rounds of:
10 Shoulder Dislocates
10 Wall Squats
15 Straight-leg Deadlifts (empty bar)

MOD (20:00 CAP)
Back Squats
5-5-5-5-5 Ascending

WOD
Conditioning
800m Run, then:
5 Deadlifts 215/153#
50 DU's
4 Deadlifts
40 DU's
3 Deadlifts
30 DU's
2 Deadlifts
20 DU's
1 Deadlift
10 DU's
Then: 800m Run
Rx+ = 275/193#

PMOD
Squat Clean Thrusters
This is one continuous movement. No adjusting your feet

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