1/9/15

FRIDAY

 

Warm Up

Rowling

Skill

Pull ups

Strength

Deadlift

  • 5 @ 70
  • 5 @ 75
  • 3 @ 80
  • 3 @ 85
  • 1 @ 90
  • 1 @ 95+
  • 1 @ 95+

 

WOD

10-9-8-7-6-5-4-3-2-1-

  • Thrusters (95/65)
  • Pull Ups
  • L1: (75/55)
  • L2: (65/45)(Jumping Pull ups x 2[ZW2] )
  • L3: Scale As Needed

 

Cash Out: ENJOY YOUR WEEKEND!

Challenge of the Week: (fastest 200 meter run (2 laps)

**Evening Classes will have the Following Swim WOD option :

10-9-8-7-6-5-4-3-2-1

DB Thrusters (25/15)

Swim 1 lap between each set