12/28/15 Monday
Happy Holidays!
Holiday Hours are Posted on Schedule
Thursday (31st) – No 7pm class
Friday (1st) – 10a.m. Class Only!
Saturday (2nd) – Regular Schedule resumes
Performance
A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Even Sets – Deadlift x 4-6 reps (absolutely no bouncing weights off floor)
Odd Sets – Dumbbell Bench Press x 8-10 reps
*Build as you go but start with a challenging load for high rep range
B. 2-3 rounds of 5-6 hard pulls on rower…
*Must get heart rate going and warm-up well for this!
+
Row Off!
500m Sprint for time
+
rest 10min
+
500m Sprint for time
*Set rower to 500m and post exact time
*All out efforts for each…no holding back for 2nd set
Competition
Wod will be posted at gym