Friday, Sept. 26, 2014

SCHEDULE NOTICE: We will have no open gym Saturday (tomorrow) due to the USAW masters weightlifting meet.

092614 WOD

A. Warm up

Row 800 meters or run 600 meters

Accumulate 1:00 on front plank

B. Deadlift

65% x 5

75% x 5

85% x 5+

C. “Power Elizabeth”

For time:

21-15-9

Power cleans (135/95)

Ring dips

>> On-Ramp

For time:

15-12-9

Hang power clean AHAP

Parallette dips