Wednesday, November 12, 2014

Great job everyone on yesterday's WOD!!
Remember the run clinic this Saturday! We have a spots left so email or facebook us your commitment to attend.  There will definitely be a lot of good info presented.

Johanna and Chelsea repping out some Pistol Squats!!

Arm/Leg Swings
2:00 in the bottom of a squat
2x10 of:
DB Straight-leg Deadlifts
Box Step-ups
Wall Squats
Then: 5 Strict Pull-ups or 5 Negatives

MOD (20:00 cap)
Back Squats
Find a new 1-rep max

WOD
Conditioning
4 rounds for time of:
8 Box Jumps 24/20”
12 Pull-ups
16 OHS 75/53#
Rx+ = C2B, OHS 95/63#


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