Wednesday, September 10, 2014

Saturday, September 27th at 8:00 a.m. we'll be having a rowing clinic here at the box.  I will have a sign-up sheet posted within the next several days.  You will need to sign-up as there will be a limited number of slots available. 

Kate during last week's Front Squat WOD!!!
Arm/Legs Swings
2 rounds of:
1:00 in the bottom of a squat
15 Hang Knee Raises
20 Walking Lunges
20-50 DU's or 50-100 SU’s

MOD (15:00 CAP)
Front Squat
5-5-5-5-5 ascending
Record your heaviest set (unbroken of  course)

WOD
Conditioning
25-20-15-10-5 reps of:
Box Jumps/Step-ups 24/20”
V-Up’s
DU’s
Scale to modified V-Up’s or Ab-mat Sit-ups
Rx+ = GHD’s and 25-50 every round (you  pick the number, but stay with it)

Extra Work
30 HSPU for time
or
Handstand Practice (Hold, Kipping, Strict, Deficit, Freestanding Push-ups, Walks, etc)

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