Wednesday, September 24, 2014
Several more people have signed up to help with Dustbone Classic. If you're able to help out let me, Betsy or Billy know.
Great job everyone on yesterday's WOD!
Saw a lot of PR's on the Bear Complex!
Steve hitting the Matador for his Dips!!
DB Straight-leg Deadlifts
Front Squat (18:00 CAP)
(same weight across all sets. 4 sets of 3 reps at your heaviest weight from last week, then 1 set AMRAP
9 Push Press 95/63#
15 Back Squats
Rx+ = HSPU, 115/73#, 30-50 DU’s
Extra work is 3 sets of 5 Tire Flips as quickly as possible. Rest 1:00 between sets
Flip the Tire, jump thru the middle to the other side and flip it back = 1
Too easy? Do a Burpee before and after each flip
Posted on Tue, September 23, 2014