Wednesday, November 18, 2015

Remember the annual Christmas Party is December 5th.  Please use the sign-up sheet at the Wodify desk if you plan on attending.

Wendi with a nice OHS!
Arm/Leg Swings
Samson Stretch
2 x 10 of:
Shoulder Dislocates
Push-ups
Air Squats

WOD
Conditioning
"Bradshaw"
10 RFT of:
3 HSPU's
6 Deadlifts 225/153#
12 Pull-ups
24 Double Unders
scale rounds as needed

PMOD
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DU’s or SU’s for time (you stop between every set)
Scale by doing a smaller ladder i.e., 5-10-15-10-5, etc.

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